Big Workout. Monday and Tuesday I was really feeling the soreness in my quads from Saturdays workout so I wasn't sure what to expect today. The plan was to do 2x 1 mile, and then a 2 mile at all at around LT pace. Started off with a 2.5 mile warm up over into B-hills. 1. Hit the first mile in 5:02. Not as fast as I've ran this mile but I was holding back to save some to finish the entire workout. .3 mile recovery 2. Hit the second mile in 5:00. This was a weird mile because I got started and mentally drifted off. When I looked at the garmin at .4 I was only going 5:30 pace, then I had to compensate and then next time I looked at the pace it was 4:38. In the end I wish I would have just held a smoother mile instead of the up and down. 2.1 mile jog from B-hills over to the wood bridge closest to the DC. A little long for this recovery time but I just had to relocate over to the trail for the last 2 mile set. Up until now my legs had felt pretty fresh and good to go. No hangover from Saturdays workout at all... but then during this jog over to the DC I started to feel the soreness coming back to the quads... this 2 miler might get UGLY! 2 mile set in 10:41 (5:21 avg). Hit the first mile in 5:12. Just tried to stay relaxed and smooth not worrying too much about how the legs felt. Then I started to loose steam and ran the second mile in 5:29. Just couldn't push anything out and I'm sure I looked like a fish out of water flapping my arms all over up the trail as I was gasping for air. However the second mile is much more challenging at tempo pace with it's little rollers and all. Finished with a 4.1 mile cool down back up River Road and around the park. Hit this at a 6:59 avg. Not a beautiful workout but a good one. Sometimes just pushing through a tough run really pays the bills down the road in a race situation.
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