Last Biggish workout before the marathon. The plan was to do a 3 mile warm up then a progressive tempo hitting 7 min, 6:30, and 6 min pace for around 9 miles and then a 3 mile cool down on a "hilly" course. So I chose to do it on our regular tempo loop which has a few good little hills and extend it around the park so I'd have to deal with the hill up River Road at the end and fastest part of my tempo. I wanted to make this one count and get a little groove flowing into next week but not overdue things. After the warm up I eased into the first three mile section that was supposed to be 7 min pace. I hit 6:52, 6:42, 6:13 here. The next section called for 6:30's my splits were- 6:16, 6:09, 6:12. And the last section called for 6 min pace I hit- 5:45, 5:42, 5:46 to finish on the top of the hill just past the gas station by my house. Cooled down around the park and Jedora to square it off at 15 miles for the day. Splits were a little faster than the goal pace of the workout but I didn't hammer things. Just kept it smooth and really only had to work up the last hill at the end. The legs felt ok... not super sharp like I want but way better than earlier this week. With the weekend and next week I should be where I want to be. Also I was 147 lbs again after the workout today and yesterday I tried to eat more and really drank a lot of fluids so my weight situation is as good as I could have asked.
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