Lunch 4 easy miles @ 7:44 pace w/4x20 sec. @ 3K pace w/40 sec. jogging rec.
PM: Last Big Workout! 13.33 miles w/4x1.5 mile tempo intervals and 4x30 sec. fartlek. Kind of a blended version of my 5 mile tempo from Wed. and the 7 mile tempo from last week. Goal was to run slightly faster than MP pace, which for me MP is 6:04. Looking to hit about 5:58 pace or a little quicker is okay as long as it was controlled. At this point in the game it doesn't pay to be a super hero. I did focus on faster recovery running to ensure I got a true tempo interval workout. Started with a 3 mile warm-up then did a 1 mile tempo at MP just to get the feel, didn't look at my watch once and split a 6:03.55 - perfect! (even had to stop in the middle of it to give a driver directions). Ran an easy run pace of 7:09 for .5 miles, then started the 4x1.5 mile tempo intervals.
1st 1.5mile - 5:55 avg mile pace, [6:49 rec. pace for .5]
2nd 1.5mile -5:54 avg mile pace, [6:59 rec. pace for .5]
3rd 1.5mile- 5:57 avg mile pace, [7:03 rec. pace for .5] - very bad crown to road slowed me down a little
4th 1.5mile- 5:54 avg mile pace, [7:00 rec pace for .5]
Then rolled into 4x30 sec. @ 1500m race pace, w/1:00 easy running rec.
Finished with the final mile in 6:35 pace
Avg tempo pace 5:55 pace mostly into a 8 mph wind. Avg run pace 6:30
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