Long run this morning about 60 degrees, sunny and a bit humid, but fairly comfortable. A couple of pit stops. Ran the first 15 at long run pace and speed up for the final 2.5 to goal half marathon pace: 6:30. Pretty hard effort for the final GHMP miles. Put in a lot of yardwork this weekend, so my body is pretty beat up all around.
Combo workout. 1.5 miles to warm up. 2400 at tempo pace (turned out to be too fast, around 6:150 then 1600 at 10K (Also too fast, around 6:10) and then 1000 at 5K pace (A bit slow due to the first two reps; 6:10). 2:00 jog recovery in between intervals and four minutes in between sets. Repeated set with paces at 6:30, 6:20 and 6:10.
Eiight miles at long run pace just faster than 8:00 then alternating .5 mile at goal half marathon pace and .5 mile at long run pace for the final 10 miles. Overall total around 2:17:20. Tough workout!