Met Ken, Riley and Jon super early at Smiths to do a Marathon workout.
Goal today was to hit 8-10 miles roughly between 6:05 to 6:10 pace then jump into mile repeats at goal Marathon pace. This workout is teaching the legs to run goal pace on fatigued legs.
Started into are warmup and 2 miles in we started to into the workout.
Ended up doing 8 miles with splits of 5:59; 6:09; 6:08; 5:53; 5:52; 5:48; 6:00; 5:49
Had about a minute rest and jumped into the mile repeats
splits were 5:21; 5:17; 5:19; 5:16; 5:12 overall rest between sets were about 70 seconds with a walk/jog.
Definitely quick on the repeats but felt very controlled. This is probably the best I have felt in a workout in a long time. Felt solid the entire run, and felt like I had more to give after the workout. Which is exactly where I want to be right now. Things are looking great and the work is starting show, almost time to put it all together.
2.25 mile cool down