14 miles / 8:38 avg. early, from the shop - rio grand parkway north. 4 miles easy, then 5 miles @ HM pace, then 2 easy miles, one more mile @ attempted HM pace, 2 miles easy. 5 mile tempo averaged 7:53 per mile. 1st mile was too slow but i made it up in the remaining 4 miles. all i had this morning before the run was one banana, coffee, and water. i had plenty of energy throughout the run.
i'm relieved this workout went well today. it's been a weird several weeks with the running and low energy, and really slow paces, so it's nice to get a decent workout in. the best part is that i don't feel beat down afterwards! my warmups are slower and longer now - i don't know if that's going to be permanent or if it will pass. i hope it passes. going to take an easy three days then run a half marathon on monday!
splits: 9:53, 9:39, 9:55, 8:25, (8:07, 7:52, 7:51, 7:50, 7:46), 9:20, 8:54, (8:01), 8:52, 8:39. WT 60.8 miles one fifty-one
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