Did the Oregon 10 Miler today, except modified to be 8 miles haha. 2mi, 1600, 2mi, 1200, 2mi, 800 (and there is usually another 2 miles here on the end, but thats what we took off to modify it for right now) with 30-60 seconds in between each. 2 mile sections were at 7:35ish pace, and we completed those on the trails next to the track. 1600 was at 10k race pace. I haven't competed a 10k yet but I guestimated about 7 minute pace? Hit 6:47. Then the 1200 was just supposed to be faster than 10k but not 5k, so I said maybe 6:40 pace? I can't remember my split but it was on target. The 800 was 5k race pace, which I guestimated to average out to 6:20-630, so I was shooting for 3:10-15. Hit 3:11.
I could definitely feel the soreness from the jillion squat variations we did in weights yesterday. Coach Harris said that's the one thing he asked our strength coaches not to have us do, for that reason. My hammy's were about to give on that 800, even though it wasn't that fast.
Short cool down (too short, admittedly) afterwards followed by a core session.
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