AM: Dang, forgot to make use of the Save as Draft button and lost my first write up after some fat-fingering so now I'll do the quick version. Plan today was for 2x3.75 miles at HMP to MP with .5 mile rest in the middle. I've learned I just can't hit the kind of paces in the early AM hours that I used to hit back in the winter/early-spring when I used to run before lunch. So main goal today was just to finish the workout without quiting, allow myself a wide pace range (6:20-7:00) and get good and tired by the end. I was successful in meeting these goals so I consider the workout a success. Sure I'd love to be 15-45 seconds faster per mile but it wasn't that kind of day today. It felt hard enough so I would think I should still reap the desired benefits. Started at the 3 mile point of the SF 1/2 marathon route and followed the 1/2 marathon course. This is the hilly section of the race route so my splits are all over the place.
Splits for first 3.75 miles: 6:45 (hill in the middle), 6:29 (slightly downhill), 6:55 (uphill at the end), ??? (not sure on time, pace was 7:11, mostly all uphill).
Ave pace: 6:49
Splits for 2nd 3.75 miles: 6:23 (downhill), 6:38 (mostly flat), 7:00 (slightly uphill, got lazy on this one), 6:27 (downhill & flat).
Ave pace: 6:38
Late AM: 11 minutes on bike and core workout.
RHR 49 | 