LM warmup, 11.24 miles in 1:23:54, 7:27/mi, HR 152, with 3 mile warmup, 2 sets of Strides/Drills, 3 x 10 minute Tempo Intervals w/ 2 min rest with 6:35, 6:29, and 6:07 average paces, and 3 miles cooldown. Followed with 1 mile walk w/ dogs, short PU/crunches ladder & stretching. Chilly (47F). Legs still tired....I think the amount of fast running I've been doing with the mileage at the upper limit of what I've done in the past year has me pretty near my recovery limit. In any event, today's goal was 2 intervals at HM pace and the 3rd at 10K pace. Out and back (one 180 degree turn in each), "relatively" flat with the uphill on the return. Based on recent workouts, I'm certain my predicted HM pace (6:39/mi) and 10K pace (6:17/mi) are too slow; so I decided to make sure I could nail the first one, then push the paces for the next 2. Ideally, I'd be close to 6:26/mi for my HM pace and 6:06/mi for my 10K pace. Happily, I got really close to both on some tired legs. Decided to run a race this Sunday (still deciding between another 10K or a 5K), so I'm moving my 12 miler to tomorrow, an easy run Saturday, then the race on Sunday, with some additional adjustments for next week. Really excited to see what I can run on a flat course.
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