Nobody cares, run harder

10 miles with strides. 7:32 pace

3 mile warmup then a workout, 4x2 miles tempo with a 2:00 jog recovery in between, shooting for about 5:40 pace. Splits were:

11:32 (5:49-5:43)

11:18 (5:40-5:38)

11:13 (5:37-5:36)

11:10 (5:37-5:33)

cooled down 1.25 miles to get to 13.

18 miles. 7:15 pace

8 miles + strides

10 miles, 7:14 pace

Critical velocity workout at the track this morning. 3 mile warmup, then 8x1K at roughly 10K pace with a 200m jog recovery in between. Finished up with 4x200 to get something faster in at the end. Splits were:

3:24, 3:22, 3:22, 3:22, 3:22, 3:23, 3:22, 3:23

200s went 33, 32, 32, 31

The workout felt pretty easy aerobically, which is a good sign.

10 miles, 7:14 average