Lunch/PM: 15.7 miles, averaged 7:41. HR 144.
6 x 2k w/ 2-2.5' Recoveries
I was looking to extend the mile repeats from 2 weeks ago. I didn't get in a midweek workout or a long run last week, but that was okay. I just haven't run fast in a while. I was hoping to get around 6:15 or so for these to be in line with the 6 x 1 mile workout from two weeks ago, knowing that that is a a good bit faster than half marathon pace but that I want to see if I can get pretty close to sub-80 minute shape in 8 weeks. Today told me I am closer to that goal than I could have imagined. Plenty of work to do, but it doesn't feel as unrealistic as it did 4 weeks or so ago.
I warmed up just under 4 miles. The wind was picking up and it was starting to rain a little and it was supposed to snow, but we never really got it thankfully. I wore super shoes for the first time in a long time. The last time I raced in September I didn't even bother with them, but I do think they help a good bit.
Goal was to hit 7:40-7:45 per 2k or 6:10-6:14 per mile. I averaged 7:40, or 6:10/6:11 per mile. Jogs were no more than 2:30 with most around 2:15-2:25. I didn't get too fussy with those.
Cooled down about 3.2 miles or so. I didn't have much on the cool down and my vision was a touch foggy. Clearly not enough fuel. A little fatigued after the workout but I got in a nap before picking the boys up. I haven't felt knackered after a workout in a while. Usually I gather myself and I am fine after a mile or so of cooling down. My legs didn't have much more than 9' pace, which was fine. It brought my HR back down nicely.
Pretty pleased with this one. I have made a lot of progress since February. I feel very fortunate to be able to do this.
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