53F, S 17 mph. 7:13 AP. I hopped on good ol' Watts road and did a long out and back (nice, lonely east-west road to minimize effects from the wind). First 9 easy, next 8 as a "predator" GMP run. Basically means center on your goal marathon pace (for now, 6:45) and do a progressive tempo around it. So I wanted to start at 7:00, end at 6:30, or something like that. The idea is to closer simulate the end of a race in the last few miles (it worked).
8 Tempo miles: 6:43 AP (6:56, 6:53, 6:49, 6:46, 6:42, 6:36, 6:32, 6:30).
Well executed run. I was sluggish today, still not recovered from Wednesday (true speedwork always seems to take me a really long time to bounce back from) so I was happy to pull it off anyway. To get the splits to work out like that, I had to really race up some hills. Usually I let the splits fall where they may, knowing I'll make it up on the downhill miles but I decided to maintain pace going up today. So although this is an AT workout, I definitely worked LT as well by the end, even if the paces weren't quite down there.
Good news about packing in the workouts is that I get a bunch of easy days in a row now, which I will definitely need. | 
