I had a hard time deciding on doing 25 miles slow and steady or 20 miles with a workout. I decided on 20 miles with a workout because I had only done 1 workout earlier in the week. I ended up doing the Ben Vanbeekum special break down workout with a shorter warm-up and a longer cool down because I didn't want my last quarter mile to be uphill. I did 2.5 miles warm-up, 3 miles hard (more downhill then up with wind to my back), 3 miles recovery, 2 miles hard (flat with cross winds), 2 miles recovery, 1 mile hard (all slightly up all against the wind), 1 mile easy, 1/2 mile hard (rolling hills against wind), 1/2 recovery, 1/4 mile hard (flat against the wind). 4.25 miles cool down. 3 mile hard splits were 5:04, 5:07, 5:05. 2 miles hard splits were 4:53, 4:59. 1 mile hard was 4:58. 1/2 mile was 2:21. 1/4 mile was 1:03. This was a very good workout done in my heaviest trainers. I'm thrilled with where I am right now.
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