AM: 7.8 miles, averaged 7:41. HR 153.
3 x 2k @ 10k Effort
First harder workout in some time, though technically the subthreshold stuff isn't exactly easy. This is the first time my HR has been in and stayed in the 170s for any duration of time. I was hoping to start around 4:00-4:04 per k and work down, but stay mostly by effort. Given the range of data of I have, that pace made sense. I was a little pressed on time, so I didn't get in as long a workout as I would typically do but it was getting hot fast and it was quite humid/high dew point, which didn't affect me as much as it sometimes does. Heat training is definitely paying off. Took strict 2' jogs between.
First set: 8:04: 4:04, 4:00 (6:29 pace avg, HR 165 avg.)
Second set: 7:56: 3:59, 3:57 (6:23 pace avg, HR 169 avg.)
Third set: 7:55, 4:00, 3:55 (6:21 pace avg, HR 172 avg)
Felt pretty good about the workout as I paced it well and didn't die in the heat. For Beach to Beacon, this is about what I am hoping to run, so I can get back under 40' and keep working on getting my times back down. I am going to try to bring my 5k time back down this fall and see what I can manage in the half. I imagine this is closer to half marathon pace in cool dry conditions, so I might be able to get back into the low-1:20s this fall, maybe under. Scraping a plan to run a marathon in 14 weeks. I can do it, and there is plenty of time, but I am not ready yet. I think maybe next fall. I really want to see if I can maximize any speed I have left before I do that because I don't have many more years left of chasing faster times.
PM: 4.5 miles, averaged 9:02. HR 126.
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