AM/Lunch: Flourtown Tempo Loop - 22 miles, averaged 7:08
4-3-2-1 Workout (The "Easy" Version)
Decided I didn't want to run 23 miles today at 7:00-7:30 pace so I decided to do an the "easy" version of the 4-3-2-1 to get some volume with a sensible dose of quality while taking long enough recoveries to get the volume up but also decrease my recovery time between this workout and the next. Good thing. I could not have run the harder version of the workout with recoveries denoted in minutes corresponding to the number in the set (4 minutes after the 4 mile set, 3 minutes after the 3 mile set, etc)
6 miles easy: 8:47, 7:57, 7:46, 7:40, 7:36, 7:53
4 miles (avg. 6:25): 6:32, 6:28, 6:22, 6:16
1 mile @ 7:11
3 miles @ MGP (avg. 6:14): 6:12, 6:18, 6:12
1 mile @ 7:25
2 miles sub-AT (avg. 6:07): 6:06, 6:08
1 mile @ 7:57 (getting tired)
1 mile @ 5:49
3 mile cool down with a lot of uphill: 8:15, 8:24, 7:54
The first set felt comfortable but the start was somewhat slow. Decided to work into it. The workout was harder than I thought today but I had a little wind, I am tired, and my mileage is up about 7-10 miles per week over most buildups.
Oh, and I hit the 3000-mile mark! Historically, I have hit it on October 20 (last year) and October 11 (in 2013).
I'm fine with today's workout. I should put this down as a positive even though I wasn't overly pleased. I wish it felt easier even though it wasn't super hard until the last mile. My back is very stiff from compensating for the pulled muscle or whatever it was so I am trying to find my heating pad to work on that.
PM: Megan and I went for a walk. It was nice to walk through the neighborhood. A little over 3 miles. I'll try to make this a habit.
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