All of the issues that I had last week seem to be better. I was only able to run 2 days last week but I don't think it set me back too much since they were both key workouts with a 20 miler and a good downhill run plus I did get in some bike miles on my off days. I decided I felt good enough for a workout today and wanted to get in a good marathon pace run. I planned to do some 4 mile intervals on the only 2 mile stretch of pavement I have to run on without getting out on the highway. When I started my run they were just putting out signs at each driveway and lane that said the road would be closed for 1 hour for re oiling. Just my luck. They hadn't started yet so I just started and hoped I could get finished before they started. I started with 1 mile warmup then started the first interval slower progressing to MP after the first mile. I took a 3 minute break for water and stretching after the 1st and 2nd interval. I tried to keep all the miles after mile 3 between 6:45 and 6:50
1 -7:49 2 -7:43 3 -7:16 4 -6:48 5 -6:46 3 min break 6 -6:48 7 -6:44 8 -6:45 9 -6:45 3 min break 10-6:45 11-6:48 12-6:47 13-6:44 14-6:32 The 5th mile on the last interval was going to be a cool down mile but I felt like keeping the pace and let myself pick it up a bit on the last 1/2 mile. Average pace for 12 MP miles was 6:46. Overall pace for 14 was 6:56. I felt real good about this workout. It was hard but not terribly uncomfortable but I didn't feel like I could have kept that pace much more than 1 more interval let alone 3 more to get in the full marathon distance. But then again doesn't race pace always feel like it will be too hard during training. And I even finished before the road work started.
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