Tempo run with Darek and John. I initially wanted a 5-mile wave tempo, but- being sunny, 91 degrees, and 75% humidity in Florida again in the afternoon when we started, John and I looked at each other at mile two and basically said "forget that" and settled on 4 miles. The workout was 5:30/mile followed by 6:30/mile alternating each half mile for a total of 4 miles. We hit every one, but it was definitely uncomfortable. I suppose that shouldn't be a surprise- I haven't raced since January, so the continuity should be a bit challenging.
Splits (pace per mile)- 5:30, 6:30, 5:38, 6:25, 5:33, 6:30, 5:27, 6:22
I'd say I led them all except the final two intervals. It was nice to follow John's lead on the last two, as I was mentally ready to quit so it really kept me motoring. I didn't want to lose contact with him as I think he was having difficulty too, so even though I didn't have it, at least I could do my best ot help John. But wow did I crack hard, physically. Very thankful to hit the paces however.
Darek had some bowel issues about halfway and we lost him until the cooldown.
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