Did a workout with Jon and Cody. Warmed up for about 2.5 miles, then 8 miles of tempo, capped off by 1.5 miles of cooldown. We did the Millville Hill Loop backwards (although Cody considers it forward). I think I still like my way better, because it feels more brutal, but this variation certainly had its charm. | Mile | Split
| Comment
| 1
| 6:58 | All uphill. Hardest part of the tempo
| | 2 | 6:12 | Mixed uphill and downhill
| | 3 | 5:56 | Rolling, then downhill
| | 4 | 5:30 | All downhill | | 5 | 5:38 | 1/4 down, 3/4 uphill. This is the hill of the TOU Half, so I was stoked to hit this split
| | 6 | 5:54 | Up, flat, then slight down; feeling spent after the last mile
| | 7 | 5:50 | Mostly downhill. Hit a much-needed water stop
| | 8 | 5:53 | Flat, rolling
|
I was surprised to hit some of these splits, but for the most part it felt great, especially given that we were running in the evening heat. Mile 5 definitely wiped me out, but the water stop rejuvenated me enough to finish the workout. And fortunately we got some cloud cover, which helped. I felt pretty beat during the cooldown, but I guess I should since the last time I did a workout like this, it was 2007 and I was running 90-100 mpw. But the work is done for the week, so now it's just a matter of resting up for the TOU Half. 6:36/mile average pace for the run. | 