Big Workout today. I warmed up about 2 miles to the end of the Planet Walk, and then did a 2-mile tinman tempo to the LHS track. I was a bit sluggish on the tempo, and averaged around 6:10/mile. On the track I did 5x1600m @ LT pace, with 200m rest. | Rep | Split | | 1 | 5:09 | | 2 | 5:10 | | 3 | 5:10 | | 4 | 5:11 | | 5 | 5:07 |
I was pretty happy with these, and they all felt fairly smooth. It's pretty intimidating to think about running an entire half marathon at this pace, but things always seem easier during races. Race-day magic, right? The last time I did this workout was during my Ogden Marathon taper. My splits during that workout were 5:18, 5:18, 5:19, 5:11, 5:11, and recovery intervals were twice as long (400m). Plus I was in the middle of a taper. Taking all that into account, I think I have gained significant fitness since Ogden.
After my intervals, I worked with Cody during his last interval and hit 5:50, which is my tinman tempo pace. Cody and I "cooled down" to his house afterward, at about 6:25/mile pace. After I dropped Cody off, I continued home and resumed tinman pace (5:55-6:00/mile) for the next 1.5 miles or so. Finished out with a mile with the dog. 15.5 miles for the entire workout. I managed to stay ahead of the 6-minute guy. 5:59/mile average pace for the entire run. (Burn: 221)
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