Long run/ 3-2-1-1200-800-400 workout Met up with Ken and Riley at Rainbow Gardens then carpooled up to Monte Cristo to run some of the New Huntsville Marathon course. To be honest that Marathon will be the most beautiful marathon in the state and if not the fastest. Whole course is downhill, about 5 miles of it is on the Ogden Marathon course, but the nice thing is that the downhill isn't to extreme. Great run today though. Ken and Riley worked me over like a bad habit. I knew that we were going to be fast today when our first mile was around 6:10 min/mile, after the 3 mile tempo we were cooling down at 5:55 pace, so we were all committed to hit under 6 min/pace for the first 20 miles. I love the 3-2-1 workout feels like it breaks the long run up a lot. splits for the repeats 3 mile 5:31; 5:29; 5:31 2 mile 5:02; 5:10 1 mile 5:10 1200- 3:45, 5 min pace After the 1200 legs weren't going to go much faster I felt worked over 800- 2:40, 5:20 pace 400- 72 cooled for 3.50 miles, Solid workout for myself, first time in a workout that I hit 20 miles under 2 hours. Avg pace came out to be 5:57 min/miles.
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