LM warmup (10 reps), 8.79 miles in 1:00:43, 6:54/mi, HR 158, w/ 2 mile warmup, 2 x 15 min Tempo Intervals @ HM pace with 1 min rest in 6:23/mi, 6:20/mi average, 2 mile cooldown. 1 mile walk w/ dogs, PU/Crunch ladder (5) & stretching.
Feeling better (more rested) today. Some sun and warmer temps helped (52F), although it didn't last long. Still dragging a bit during the warmup, but the intervals went pretty well. Probably a bit harder than HM effort, but not too much, and I'm hoping that when the marathon rolls around, my HM pace is in the 6:15-6:20/mi range. Optimism at its finest. Feeling good that I survived the week. Close to 17.5 of the ~ 68 miles I'll have after tomorrow were quality work at marathon or better pace, and the easy miles weren't necessarily complete recovery miles, so the workload is getting up there but I'm surviving.
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