AM - Big workout. 2 x 3200m, 2 x 800m, 4 x 400m, (400m jog, ~2:00 rests each), 2 x 1600m (200m, 1:00 jog rest). Just under 8 miles of total work.
10:32 (5:16, 5:16)
10:32 (5:15, 5:17)
2:28, 2:28
70, 70, 68, 68
5:16
5:16
It was warm and humid to start (71F air/71F dew point) with a pretty steady wind. The wind wasn't bad on the tempo pace stuff, but in the middle of the first 800m a front blew through. The wind got stiff, it poured, and it blew up my 800s. I was wanting 2:25s on those. The wind and rain calmed down by the 400s, but my spikes were heavy and I had a hard time shifting gears. The 68s are okay, but 70 is outside the range I'm looking for. Best thing is the dew point dropped and the rain cooled me off for the rest of the workout.
The idea for this one was to get a big volume of total work, shift gears and generate some lactate in the middle with some quicker work, and most importantly run the last 2 miles on fatigued legs. The shift to 5k pace wasn't bad. In retrospect I should have taken shorter rests on the 400s since I wasn't hitting them fast enough. And finally I should have stitched the last 2 16s into one rep, but I decided last second to err on the side of caution and take the rest. Overall it was a great workout and I got what I needed out of it.
The legs and breathing felt great throughout. I thought the last 2 miles would be rough, but the fatigue I was expecting didn't hit till the final 200m of the last 1600m. Not a big deal. 2 more big workouts and then I'll start the cutback to Houston.
PM - 4 very easy. No watch, ~8:00 pace.
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