Big workout this morning. Nice big group to start with too. The running store actually organized 3 shuttles to haul runners up the marathon course. So there was about 40 people to begin with. Temps were perfect and there was no wind; just a picture perfect morning. My only concern was my calves. They were crazy sore yesterday and this morning when I woke up I had to hobble around while getting ready to leave. So I didn't know how things would work this morning. We got dropped off 16 miles above the old running store then did a little over 11 miles and hit around a 6:40 avg on this warm up section. Then from the top of Winchester down to the finish line of the marathon course we did a tempo and then cooled down back to the cars at the church by the old running store for just under 3 miles. The tempo section was great. My calves somehow didn't seem to bother me and I basically went as fast as I wanted to. My splits rivel any workout I've ever done down the marathon course and that is on trashed legs. Here are the spits for Dave and I. I had a 5:11 avg for the 7.56 miles of tempo and Dave was about 10 seconds ahead of me.
1. 5:10 we get out and Dave says the split time. I'm happy with it and say if we can run this pace down to the church and then hold 5:30's it would be good. 2. 4:56 we are both clicking and chasing down any roadkill we can see. 3. 4:59 Dave is about 2 seconds ahead of me here and I'm thinking "we are going way faster than planned". 4. 5:12 Around the horse shoe turn and up the little hill. Dave looks like he's floating.
5. 5:06 I close the gap up a little on Dave here as we come down past the old running store. 6. 5:17 The mile down Diagnal St. This part always sucks and I'm really pleased with how good we ran it today. Dave startes to pull a head by about 4 seconds. 7. 5:26 Going down through town. We got pretty lucky and didn't have any real traffic problems or lights at intersections. 8. .56 in 5:25 pace. Running the last little section over to the park. I can feel my legs getting kind of heavy but still am able to hold a good clip into the finish. A great workout at the end of a pretty tough week. I've hit 3 pretty hard workouts this week. A 10 mile tinman tempo on Tuesday. A 1000m repeat workout on Thursday, and then this great long progressive tempo. Hopefully I'm not too trashed now and can recover for next Tuesdays workout. Maybe some golf this afternoon will help take the edge off? Both watching and playing.
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