Intervals TM 12x400 1.5 mile warm up 1 mile at 8:40 and the next half mile of 4x100 with an increase of speed each 100 interval (8.5, 9.0, 9.4, 9.8 mph) 12x400 @ 9.4 mph with 200 recovery at 6.0 Cool down of 1.25 miles at 8:30 pace to even it out to 7.5 total miles. I had the TM set at 1% grade but after my warm up and 4x100, I stopped to take care of a few things really quick. When I started up again I forgot to set the incline which explains why I thought the workout was a little too easy. Oh well... still a good workout anyways!
Tempo run, sort of Ran uphill for the first 2 miles for warm-up and second mile pick up. I made it to 6:50 pace on mile 5 and then I coasted in the last half mile. I was still feeling some nausea pushing uphill and on mile 5. I hope this passes soon.
Ran an easy 4.1 miles this evening. Ave 8:24 pace. The weather was nicer. Only 95 outside.
I finally did a long run on the st george marathon course. Started in veyo and ran to the finish line at worthen park. Started out slow and worked up to race pace. This was surprisingly a good run. Ave pace 7:35
