7:30 am - 17.0 miles
Workout #3 with Sasha. We essentially did the same workout that we have done the previous times but we kept the test run at just a mile and I went through with Sasha to the 8.5 mile mark to give me a total of 17 miles.
3 miles easy to start things off (7:30 pace +/-)
My test mile time was 5:42 (We decided to speed it up since we would only be doing a mile). The third 400 was definitely work
5.5 miles easy - got a drink of water at the park and waited for a bit to catch back on with Sasha for the last 800 of his tempo run.
200 meters building up as Sasha approached (my quads didn't like the park break so much) and nearly hung on for the last 600 meters with Sasha (about 5:20 pace for me).
4.5 miles easy and getting ready for my 3 mile temp run with the goal to beat last weeks’ time.
Tempo Run:
Mile #1 6:23 - felt pretty decent by I could tell I was tired from the previous 14 miles
Mile #2 6:36 - This mile was a lot of work and I could definitely do without the underpasses under intersecting roads. But, you haven't lived until you have had Sasha sing to you "Do what is right let the consequence follow" as you are struggling to kept pace. I dropped back some but was able to keep good contact.
Mile #3 6:20 - I really gave this mile all that I could and it paid off well. It helped that after running the same course three times I knew how close we were getting to Sasha's house and how soon the suffering would be over. Sasha also gave me target 400 splits for the last mile and I think I hit all of them.
My total time for the tempo run was 19:19 which was 13 seconds faster than last week. It feels good to be making progress.
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