3 mile warm up in 8:05 avg
8 miles at 6:03 avg 9.1 miles at 6:50 avg Met Logan and Dave here at my house early for a workout. I wasn't planning on doing much with them as I wanted to just do a long run. But I was going to do the warm up with them and then see what happened. Their workout was to do 2 miles at brisk pace (6:20), 2 miles at Tinman pace, 2 miles at MP, and 2 miles at LT pace. I thought after the warm up that I'd go the first 4 miles with them and then work back into my long run pace. That's basically what happened. I stayed right there with them until mile four and then they picked it up. I didn't want to kill myself off for the long run so I didn't go much harder. But still ended the 8 tempo miles with a 6:03 avg. Logan and Dave must have turned south on River Road because I kept going straight down the river trail and never saw them again. After the 8 miles of tempo I took a GU and reset my watch. Then settled into a smooth but honest pace back home. I never looked at the watch until the last mile and realized that I'd been hitting a pretty solid effort... all things considered. I mean on fairly trashed legs, coming off being sick and after the tempo. Anyways I looped back down around the DC and then up around the Knolls park then one last loop around Jedora to get just over 20 miles for the day. Glad to have a nice long run in for the week. Now to rest up and only hit one-a-days from here on out so I can be fairly fresh for the Red Rock Relay this weekend.
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