AM - 13.5 miles. 4 miles warmup w/ Andrea. LT Reps: 6 x 1 mile @ HM pace - 5:04, 5:04, 5:03, 5:00, 5:01, 5:01. Did this on my tempo loop (so ~0.3 mi b/w reps). Average = 5:02. Cooled down ~2 mi back home. OK session. Anything under 5:00 would be too big of a risk on my achilles right now. I can pretty much tell exactly where that threshold is... so I just kept it right there, around half-marathon effort. Tomorrow will be a longer workout. Afterwards we had a goodbye brunch for Andrea as she is off to Brazil in a little while... as usual it just turned into everyone laying on the floor doing physical therapy! PM - 6 miles easy. Finished up just in time to watch the meat of the action from the Millrose Games!
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