Workout- 2x4 mile with 6 min jog between sets
Met up with Jason, ken, and Jon at the pond.
warm 3 miles
4 mile tempo @ 5:29 min/ mile
6 min jog
4 mile tempo @ 5:26 min/ mile
2.05 cool
Kind of interesting, I did this similar workout last year about 10 days out of STG and here is what I got. Big improvement from last year!
Met up with Bret, Jason, Riley and Dave at the 21st pond to do our aerobic builder. Today we split the builder up by 2X4 mile with half mile jog after the first 4 miles. Goal today was to hit between 5:35 to 5:40 which is goal marathon pace. As I got going the miles felt easy after the first 2 miles so I slowly dropped the pace and had a great overall workout.
Splits were 5:36; 5:37; 5:32; 5:31
Second set was 5:36 over the bridge which is my fastest bridge split this year. 5:26; 5:30; 5:29.
Overall avg of 5:32 min/miles. Again fastest 8 mile split this year on an honest flat route. Again I can't say this enough, and will probably repeat for some while. I feel that my fitness level is going though the roof right now, and I still don't feel like I am 100% back yet. Hopefully the work that I have put in to get to this point this year will show in a week and a half.
Good solid run for everyone. Good luck to Bret this weekend, he is racing the Huntsville half.
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