LM warmup (10 reps), 12 miles in 1:31:24, 7:37/mi, HR 151, w/ 3+ mile warmup, 2 x Strides/Drills, 8 x 2 min Hill Repeats, 3+ mile cooldown. PU/SU/Leg ladder & stretching. Mostly cloudy and humid (58F), but I did manage to miss the rains. Warmup felt okay, strides & drills felt really good (legs weren't nearly as "weak" feeling as they normally are doing these). 2 min repeats versus 90 sec repeats from 2 weeks ago, so the goal was to go out a tad slower in the beginning, focus more on form and running the entire repeat without fading. Nailed it, except for the first and last. The first was too fast (6:02/mi)...fresh legs. The longer recovery jogging back to the start actually helped keep the recovery pace up in a more reasonable range, or maybe it was because I wasn't killing myself early in the repeat and then hanging on. In any event, the next 6 were all in the 6:09-6:15/mi range....strong through the entire repeat but teetering on the edge by the end. The last was a tad slow (6:21/mi), which is either because I decided to go harder for the last and faded at the end, or was just tired by the 8th repeat. Either way I won't complain. 6:12/mi versus 6:03/mi average on the shorter (90 sec) repeats with faster recoveries. Still a bit of a death march during the cooldown though....the legs were toast. | 