AM: (9.5 miles, 1:22:11). 10 x 2` w/1` recovery. It doesn't look like much but this was a tough workout - it is one of those workouts that you really start feeling by the end (especially if you take the few couple too fast). I would guess the 2` were a little short (maybe 25m) of 500m with about 200m recovery. I don't know the exact pace because this was more of a fartlek run, but it felt like 7:00 and sometimes a little faster (but slower than 6:50 for sure) - which is probably a little slower than it should have been, but since I know that speed is an issue (e.g., I just don't have the 3K-5K speed with all this 1/2 marathon training) it is ok. I know it was on the right pace because by the last one I was getting significant lactic acid buildup in my legs by the end. whew, this is much harder than an 18 mile run (I don't know if it is harder than a 20 mile run because I haven't done one yet! ;-) ).
PM: (4 miles). I am sure it won't be hard to keep this one slow tonight! | 