Walked Allie to school and ran back quickly in the AM. At 2 I ran pretty fast to her school and jogged back with her for a 2 mile WU. Got back, changed shoes, and jumped right into the workout. 2x(4 min hard, 4 min easy), 2x(3 min hard, 3 easy), 2x(2 hard, 2 easy), 2(1 min hard, 1 easy) on very hilly trails. Took about ten seconds extra recovery catching my breath. After the first 3 minute hard the trails got too treacherous for hard efforts, so I ran the next two miles at an honest pace on a rough trail. Second 3 minutes I hit 1:30 in and saw I was going around 5:25 pace so I picked it up hard and did the second half at 4:10-4:20 pace. Paces for the hard parts were 4:55, 4:54, 4:53, 4:51, 4:42, 4:59, 4:24, and 4:29. My top tier goal for this workout was to get sub 5 pace on everything, and if not that at least get progressively faster. I'm way happy I hit the A goal, my stomach wasn't feeling A1. More B12(bc I had a lot of tuna before the run. Clever, I know). Would have neg split but the 4:59 and 4:29 were all uphill, but every hard part had at least some uphill so it was just a great workout. Covered 7.2 on the 40 min fartlek, so about 5:35 pace. Really just one of those runs where you lose yourself in it. I was very surprised to see I hit 16 miles!
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