Tempo with the Circle and James
4.4 mile warm up
8.1 mile tempo
2.5 cool down
So today I needed some kind of positive feedback. Not a super workout but something. Legs have felt DEAD since the big long 25 mile run two Saturdays ago. Plus I've been sick... just have felt like things were slipping away.
Warmed up and felt pretty good. Decided to take it out aggressive and try to hold on at the end. I knew my quads would shut down early as they are NOT recovered. Plus we had a little tail wind for the first 3 miles or so... but then a head wind on the last two. Ended up hitting the 8.1 miles of tempo (I went .15 past the stopping spot) at a 5:27 avg. My fastest avg was a 5:24 a few weeks ago but that was before we had to modify and change miles 5-8. This finish is a little slower and today was on WAY more trashed legs. So I'm happy with the effort. Even though my splits got slow at the end.
5:12, 5:16, 5:18, 5:33, 5:38, 5:34, 5:42, 5:38
So I started out a little too fast... agian there was a tail wind. Miles 4,5,6 are about regular. They all have some rollers and on and off trails. Then 7,8 are slower but the legs were hammered... quads wanted to stop at mile 4.5. And there was a noticable head wind on the last couple miles or at least like 1.5 or so.
Anywho I'm glad it's over and in the bank. Might do a few mile repeats on Thurs but other than that I can relax my legs and brain until March 1 and rest assured I've done all I can do. I think I'm ready to bring it in PHX.
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