Met Ali in the morning. She is a bit injured, so we changed our workout from 20 min easy - 20 min tempo - 20 min easy run to a 2 x 20 min tempo on the track (7 min rest between) because she and her therapist thinks the leg feels better when running faster? So I did my 20 min warm up still, then met Ali at the track. She thought 92-95/lap was the target, I thought 92 should be the target, so I led but couldn't quite do the 92 minutes--I was still waking up! I took my splits mostly on the 800m: 3:09, 3:06, 3:05, 6:09 for 4 laps, 3:02, 1:29 for the 13th lap. 20:02 for 13 laps. Then my rest was 7:18 (she must have been about 18 seconds behind) then I decided just to stick with Ali since I was only supposed to do a 20 min tempo and it would be more helpful to her. So I told her that she was going to lead. She said she was going fo 95/96 per lap and that is exactly what she did. 800m splits were: 3:11, 3:10, 3:10, 3:11, 3:10, 3:11, then a 1:38 last lap, not sure why the last lap was slower. 20:32 for 13 laps this time. This felt like marathon pace at first, but got a little harder the last mile, so I am sure it is a bit faster than my current marathon pace. PM: 5 mile easy run on the TM, a bit faster than 8 min/mile pace
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