AM/Lunch: 14 miles total.
6-Mile Steady State Tempo in 39:29 (6:35 average @ 167 BPM): 6:38, 6:35, 6:32, 6:34, 6:35, 6:31
I had the day off from Lawrence Tech because of their spring break or whatever they call it there, so I had blood drawn and then got my Monday workout in a bit early. I planned on 12 x 1k to extend the workout from last week a bit, but was also thinking of something a little faster than the 8-mile tempos I have been doing to get something in between moderate to marathon effort and half marathon to lactate threshold effort (about 15k pace for me currently). I wanted to try to do this as a cutdown, starting at 6:40 and hopefully getting the last two miles under 6:30. As I got rolling I thought maybe I would just turn it into a 95% 10k time trial and maybe shoot for 40-41' but I wasn't able to cut down as far as I thought, but I went out strong and progressed a bit and hung on at the end, which I was fine with. HR never got too high, but I don't think I can sustain miles too far into the 170s these days.
Effort was high marathon effort to half marathon effort, so right in the steady state zone target. I think last year around this time I was able to do 40' at just under 6:30 pace, so I am a little off that, but I have fewer miles and running workouts, so I really takes this as a positive I am heading in the right direction. Two weeks ago I did 4 miles at the same pace with an average HR of 170, so definite progress.
4.5 up/3.5 down
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