Flourtown Tempo Loop - 13.75 miles total
10 Day Out Workout 10k Wave Tempo
Coach Bam gave me this one about a year and a half ago and I did it before Sugarloaf. It is supposed to be a 12k tempo, but you are guaranteed to work plenty 10k total quality miles at this stage in a buildup. I pulled the last set. When I did it before I pulled it after starting the first k of the last set.
Warmed up 3.5 with just two strides (needed to do 4 miles up with a half mile at MP as usual but didn't)
Goal was around 5:50-5:55 for the HMP ks and 6:18-6:23 for the MP ks.
(HMP, MP) (times are in min/mile)
Set 1 (5:52, 6:26)
Set 2 (5:59, 6:20)
Set 3 (5:59, 6:14)
Set 4 (6:03, 6:19)
Set 5 (6:03, 6:15)
6:09 averaged for 10k w/ 5:59 average for HMP and 6:19 average for MP. Got faster on the marathon pace and slower on the half marthon pace. This is a deceptively hard workout. Legs felt like lead today. Fairly typical for the final workout. Hoping for the best in 10 days though.
4 mile cool down with some strides.
Probably need to think about tapering rather than just knocking a few miles of my morning runs as I did this week, so it's afternoon off, baby double tomorrow, off on Saturday, and the usual 7 days to marathon stuff Sunday to Saturday.