8:51 average pace. Mostly very easy but between miles 6 and 7 I felt the need for speed so I did 6 VO2 max strides with almost full recovery between. My ITB was buggy on the easy jogging but feels great during fast running. I found a flat stretch of road and ran my strides there--was pleased that I still have some zip in my legs, sometimes I feel so slow. 1. 322 feet 21.05 seconds(5:45, max 5:36) 45 second jog 2. 316 feet 19.92 seconds(5:33, max 5:15) 43 second jog 3. 302 feet 19.23 seconds(5:36, max 5:08) 58 second jog 4. 337 feet 19.48 seconds(5:05, max 4:20) 68 second jog 5. 316 feet 19.28 seconds(5:22, max 5:00) 60 second jog 6. 322 feet 18.37 seconds(5:02, max 4:47) I am on the fence about tomorrow's workout. My schedule says a 1/2 marathon or 15k race, which there isn't one around, and I don't think I can do a solo time trial of that length and hit anywhere near race pace, plus this is really supposed to be a cutback week. I am tossing around several options. I could try out the one minute on, one minute off speed workout, or I could do a marathon pace tempo of 6-10 miles(plus a warm up and cool down, of course), or I could just run easy and call it good. I thought about going to the track and doing a one mile time trial but the snow and wind is supposed to be coming tonight so I would be setting myself up for a lousy performance. Maybe I should just do a long, slow run. Any suggestions?
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