2 miles warmup, then 6 x 1 mile repeats at ~ HM pace (or quicker) with 800m jog recoveries.
Super nervous for this workout - I hadnt tried it since September last year, before Philly HM. Its a tough one, but I was also nervous to find out my fitness level.
Long and short of it was that I am definitely as fit (I think) as I was then, if not a little fitter. My times were actually a tiny bit slower than then, but with a bit of extra heat and humidity, they are comparable or quicker.
Splits: 6:44, 6:41, 6:44, 6:45, 6:43, 6:32, = 6:41 avg pace.
I was really trying to push that second last mile a bit, but came upon a very slow driving maintenance truck on the harbor path that forced me to slow down and turn around! So I focused on just going hard on that last mile.
Really pleased at this. I think my pace last September was 6:39 or 40, so very close to being at my former fitness level, despite 2-3 months of injury/recovery.
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