AM: Spring Vale Cemetery - 6.25 miles, averaged 8:20. Did some strides, including one school-to-school at 4:50 pace. I was beathing hard at only the hafway point, which I can usually do these at this pace and have my breathing be "comfortably high." I started almost from a dead stop, which contributed to the effort I think. And the air feels like the ocean is near (obviously, it isn't).
PM: North side - 4.75 miles, averaged 7:37 w/ one school-to-school @ 4:41 pace. Had a little boost from my iPod. I think I will start the interval farther back a few times a week, adding just 50-75 meters every few weeks to see how long I can stretch sub-5 pace without dying.
Need to do some sort of workout in the morning. I've vascillated among about 10 different ones. I need something in the 14+ total range (that's easy enough), I'm trying to improve my LT but also my aerobic strength. But then I think I should be working on my 5k pace, but I have a hard 4 mile effort on Labor Day, so I don't want to get terribly beat up.
7-8 miles @ MP, 10 x 1000 w/ 90 seconds rest @ LT+, a Bam Buster wave run 2(6 x 1k) alternating HMP and MP (my final marathon workout last spring), 4 x 1.5 miles @ LT, 10-12 miles followed by 4 miles with what I can muster.
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