8x1-mile repeats at Liberty Park with 3 min rest between each (down from 4 min the last time I did them). Since I've been doing mile repeats either uphill or downhill for the past 4-6 weeks, I wanted to see what kind of pace I could hold over flat terrain. Typical warmup and cooldown. Splits were as follows: 1: 5:41 (AHR 167/MHR 176) 2: 5:41 (174/180) 3: 5:40 (175/180) 4: 5:35 (175/181) 5: 5:36 (175/179) 6: 5:39 (176/179) 7: 5:40 (173/177) 8: 5:36 (174/177) As usual, I wasn't able to see my pace at all during the workout, so I went entirely on perceived effort. Given the consistency in the splits, I certainly didn't over-exert myself, but given the HR data, I would also say that I was probably right on. That being the case, I'm a little disappointed in the splits, as I think they indicate that I'm slower than I'd like to be at this point. If I were on track to break 2:30 at SG this year, I think I'd be able to hit 5:20s in a workout like this. At this point, I think I'm going to revise my goal to set a new PR if it's an average day. If I'm feeling good, I'll shoot for sub-2:35. To break 2:30, I think there would have to be a brisk tailwind, cool temperatures, and a pack of 4-6 guys I could run with for most of the race.
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