AM-Up to the east bench of Draper and back with 2x4 miles at 10k-10mile pace effort. First 4 miles were untimed because I missed my marks so I made an educated guess which is actually pretty close in most cases. A recovery interval of marathon pace plus 10% slower effort for two miles. Coming back home I took Quarry bend route and ran the last 4 miles while setting a new PR again for the route. Taking two easy lower mileage days before another quality session really did the trick. Splits for the last two miles on the last section coming home were coming down at 1.5-2% decline; 1:17, 1:20, Now it goes completely flat with some wind; 1:21, 1:20, 1:18, 1:18, now down 2% roughly; 1:16, 1:13 final quarter. That one felt pretty good even with the slight cross wind. Things felt a lot better with the lower temp today also. Starting to feel like I can run a good marathon again.. PM-4 miles easy recovery jogging after lunch. 8/min pace. Resting pulse-38 bpm, weight-142 lbs.
| 