15F. Met with Josse this morning for speed. I woke up early and worked for an hour before getting ready to run, so ate two pieces of bread and drank some water. I was happy the roads in my town were plowed so that I could get down the mountain for our meet time. Warmed up 2.51 miles slowly (9:26 ave pace) then did a tempo workout. The plan was to both go 10 minutes then turn around and I would try to catch her and she would try to not get caught. Then we'd turn around again at 20 and then turn around at 30 minutes (she would be done but I would need to go 40 minutes, so I would definitely catch her the last round). The roads were so bad, packed snow in some places, just plain ice in others. The stretch we did was rolling, so some uphill and downhill in each 10 minute no matter which way you ran it. I'll give my mile splits: 1 - 6:33, easing in, not wanting to push to hard at the start 2 - 6:33, this mile included a 180 turn around, which I made by sliding to a stop on ice, not really ideal for a tempo workout 3 - 6:43, not a stellar time, caught Josse right before we got back to the start, 4 - 6:27, Josse yelled at me to turn around right after the start of the 4 mile (20 min mark), I cheated in this mile at about 4.5 and stopped at a port a potty, so Josse passed me) 5 - 6:36, another stinky split time, I caught Josse about 1 minute before the 30 minute turn around point 6 - 6:32, I started this split pretty fast, but it was downhill on ice so I slowed down for control, had a 3:21 .5 split, so tried to negative split to go under 6:30 and just couldn't quite do it .2 - 6:46 pace total 6.2 in 40:45, 6:34 ave pace. I think clear roads would have helped me up to 10 seconds a mile, warmer weather would have helped even more. I tried the recovery drink that Josse and I bought from the SG Running Company. It was pretty good and I am feeling good. Mizuno Evening ab work and stretching.
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