Nobody cares, run harder

18 miles, starting easy and then in the second half gradually progressed the pace, finishing the last 2 at around MP. 6:52 average for the run.

6 miles, 7:29 pace

AM: 12 miles + 6 strides, 7:34 pace

PM: 6 miles, 7:34 pace

12 miles, 7:23 pace

3 mile w/u, 4x2 Mile at threshold w/2:00 recovery jogs, 3 mile c/d

11:17  (5:41-5:36)

11:01 (5:31-5:30)

10:57 (5:30-5:27)

10:56 (5:30-5:26)

Solid work today. I think that's the first time dipping under 11:00 in this workout.

12 miles, 7:32 pace

12 miles + 6 strides, 7:24 pace

Long run workout consisting of 2 mile warmup, 8 at MP, 1 mile recovery, 6 at MP followed by 1 at threshold, and 2 mile cooldown.

First 8: 6:03, 5:51, 5:51, 5:49, 5:44, 5:46, 5:45, 5:45

Next 7: 5:49, 5:45, 5:45, 5:45, 5:43, 5:39, 5:23

6:06 average for the run.

11 miles, 7:28 pace

AM: 12 miles + strides, 7:26 pace

PM: 6 miles, 7:29 pace

12 miles, 7:21 pace

Track workout: 3 mile w/u, 5x1200, 4x400 (400m jogging rest), 3mi c/d

1200s: 3:54, 3:52, 3:50, 3:49, 3:51

400s: 70, 70, 69, 67

12 miles, 7:24 pace

12 miles + strides, 7:28 pace

12 miles, 7:18 pace. Got a half marathon in St. Pete tomorrow and planning on running it at goal marathon pace. The weather is supposed to be horrible, storms and 20+ mph winds. We'll see.

Pretty much everything that could've gone wrong did go wrong, but all things considered, today's run didn't turn out too bad. Was signed up for this race for a while and since it landed in the middle of marathon training, I figured it would be good to run this at goal marathon pace to see how it feels and where I'm at, as well as warmup and cooldown to get the planned mileage for the day. Some nasty storms rolled in early this morning, with 25mph winds and heavy rain and Temp. in the mid 60s. On the way over I was pretty sure the race was going to be cancelled but decided just to go and see. Get to the race, pick up my bib, then the thunderstorm starts, so waited in the car for the heavy stuff to pass. Race start time was postponed from 6:45 to 7:00 because of the storms. The rain stops around 6:50, but it's still super windy. I figured no way the race can start at 7:00 if the rain just now stops, but I go back out and see people lining up, so I quickly head over there. Didn't switch into my vaporfly's because I didn't want to risk ruining them with the weather conditions. Figured it was fine not to wear them as this was more of a training run anyway. Had no time for any warmup whatsoever, so I went into the race completely cold. It felt very odd to say the least going right into marathon-ish pace right away without having done any running beforehand. Usually my first mile of any run is 8:00+, so I figured the first mile was going to be pretty slow. It turned out is wasn't too bad with a 5:57, after that settled into about a 5:45 pace, except I lost a little time for having to stop and figure out a few turns because I almost missed them. Same thing happened with the finish chute, I thought it was straight ahead but it was actually to the right, so I had to go and slip through the barracades of the finish chute to get back in and cross. Finished in 1:16:15, not terrible for losing a little time from almost missing a few turns and of course, the horrendous weather. Went into this aiming to run around 1:15 (goal MP), but this is fine. Figured hitting pace easily was out of the question given the circumstances, so I was glad to still put in the right effort.

Splits: 5:57, 5:45, 5:46, 5:45, 5:43, 5:46, 5:50, 5:45, 5:47, 5:53, 5:48, 5:37, 5:35, 1:04

Slogged 7 more miles afterwards to get to 20 for the day.

10 miles + strides, 7:38 pace

10 miles, 7:21 pace

2 mile w/u, 10 mile tempo, 2 mile c/d

Splits: 5:52, 5:51, 5:45, 5:42, 5:41, 5:40, 5:41, 5:39, 5:37, 5:34

10 miles, 7:21 pace

10 miles, 7:41 pace

20 miles, 6:58 pace

6 miles, 7:33 pace
 

AM: 12 miles, 7:27 pace

PM: 6 miles, 7:28 pace

13 miles, 7:21 pace

Workout: 3 mile w/u, 4x2 Mile / 2:00 jog recovery, 3 mile c/d

11:26  (5:46-5:40)

11:05 (5:33-5:32)

10:54 (5:27-5:27)

10:56 (5:28-5:28)

Thought this was going to be a bad workout during the first one as I could only manage 5:45 pace at first (was shooting for around 5:30). Don't know why I sometimes have trouble getting on pace right away. The pace did at least get better for the next 3 sets, though it was harder than when I did this workout a few weeks ago (due to the bump in mileage perhaps?). Glad I was still able to get through this one. The last set was actually feeling pretty good during the first mile until I turned around and hit a headwind, then the last mile was more difficult.

AM: 13 miles, 7:21 pace

PM: 6 miles, 7:25 pace

12 miles + strides, 7:29 pace

22 miles w/14 at MP. The wind was insane this morning. Just tried to stay under 6:00 when into it and then try to push 5:40s when with it. Started with 6 miles easy, then got started on the tempo.

Splits: 5:53, 5:57, 5:48, 5:45, 5:54, 5:54, 5:40, 5:45, 5:43, 5:42, 5:43, 5:37, 5:34, 5:34

Pretty even considering the wind. 1:15:30ish through the half marathon mark. Legs were tired at the end, but it felt like I could've kept it rolling, so I guess that means I ran this correctly.

11 miles, 7:22 pace

AM: 12 miles + strides, 7:43 pace

PM: 6 miles, 7:41 pace

13 miles, 7:23 pace

Track workout. Did 2x1600, 4x800, 4x400. 3:00 jog after the 1600s and 400m jog after the 8s and 4s. Originally planned on 3x1600, 3x1K, but with a 10K coming up this weekened decided to shorten the remaining intervals to still get the same volume in but lessen the stress of this workout.

Splits: 5:07, 5:05, 2:34, 2:31, 2:32, 2:31, 70, 69, 69, 67

Probably smart that I modified it. Might've been able to do what I originally planned, but I think that it would've been tough today. The recent high mileage and the marathon-paced long runs make my legs garbage for these faster workouts. Not sure about sub 33 for 10K given what 5:05 pace felt like, but I think mid-33s should be doable. I guess we'll see what happens. I've never raced a 10K before, so really don't have any real expectations for it.

AM: 13 miles, 7:26 pace

PM: 6 miles, 7:41 pace

12 miles + strides, 7:32 pace

First time racing a 10K today, so didn't have too many expectations other than to try to run a pace that aligns with my current fitness, so was thinking that would likely be low-mid 33s. Ended up close with a 33:42 finish time. Warmed up with 3 miles and had a little bit of time to wait around before the race started. Plan was to go 5:25 pace and then try to drop it down in the second half if I could. Race started and I pretty much stuck to that plan. Came through the first 5K in 16:52. Wasn't sure how well I could hang on for the second 5K, especially since I've never raced this distance before and didn't really know at the time if I was pacing it correctly. Seemed to be doing fine though. Last mile was after the turnaround and was into a slight headwind that felt like it was slowing me down. Almost thought I was going to blow it here, with the pace now reading 5:45 for a good part of this mile, so I was surprised to see 5:28 when the watch beeped at mile 6. Coasted it in the last 0.2 to the finish. Was hoping for maybe just slightly faster, but this was still good given the recent high mileage and workouts. Cooled down with 3 miles after.

Splits: 5:24, 5:23, 5:24, 5:26, 5:28, 5:28, 1:09

22 miles, 7:10 pace

10 miles + strides, 7:55 pace

12 miles, 7:24 pace

2 mile w/u, 10 mile tempo, 2 mile c/d

5:52, 5:49, 5:46, 5:45, 5:43, 5:42, 5:42, 5:40, 5:40, 5:38

5:44 avg.

Legs are tight. Need to stretch out or something.

12 miles, 7:22 pace

11 miles + strides, 7:35 pace

20 miles on the hills at Brooksville. 7:09 pace

6 miles, 7:32 pace

AM: 12 miles + strides, 7:38 pace

PM: 6 miles, 7:32 pace

12 miles, 7:24 pace

Threshold workout- 3x3 Mile / 0.5 mile recovery. Based on how the first few miles of these workouts usually go, decided to not worry about pace too much on the first rep.

16:56 (5:43-5:38-5:35)

16:39 (5:33-5:34-5:32)

16:36 (5:34-5:32-5:30)

Didn't feel too bad. Glad this ended up a success because yesterday morning it looked like I might've been coming down with covid or something based on what I saw on my WHOOP stats. Fortunately whatever it was seems to be pretty much all gone this morning.

AM: 12 miles, 7:29 pace

PM: 6 miles, 7:46 pace. Quite warm out today for the first time in a while, in the 80s.

12 miles + strides, 7:38 pace. Extra slow starting out this morning, managed an 8:35 first mile... Evening doubles sure are great.

22 miles including 14 miles continuos of 6MP-1T-6MP-1T. Goal was to go roughly 5:45 on the MP miles and try to hit 5:30 on the T miles.

Splits: 5:55, 5:53, 5:50, 5:46, 5:49, 5:46, 5:27, 5:47, 5:43, 5:45, 5:45, 5:43, 5:41, 5:26

Gotta say, 5:45 felt 100x easier than those 5:2x's. Tough changing gears for those faster miles but it was only a mile of that pace at a time so mentally it wasn't too challenging. The MP miles were relatively easy and I just cruised through those. Kind of humid and warm this morning, which I'm not really use to anymore with all the cold weather that we've had here recently, so I'm happy with how this went.

12 miles, 7:31 pace

AM: 12 miles + strides, 7:31 pace

PM: 6 miles, 7:42 pace

13 miles, 7:23 pace

14 miles with a track workout, 4x1600, 4x400. 3:00 recovery jog between the 1600s and 2:00 jog between the 400s. Two words to desribe this workout: marathon legs. Seriously, anything below 5:20 pace has recently been tough to do, but it feels like I can run 5:40s forever. Decided to play it more conservative on this one and shoot for 5:15s. It didn't really feel any easier than if I were hitting 5:05s, but I didn't have to switch to 800s halfway through, so there's that at least.

5:14, 5:12, 5:12, 5:13, 70, 71, 69, 68

AM: 13 miles, 7:33 pace

PM: 6 miles, 7:43 pace

12 miles + strides, 7:30 pace

12 miles, 7:22 pace

Gasparilla half marathon race report.

The race went well. PR'd by about a minute for a 1:13:24 and was 4th local, which is good enough for $500 prize money at this race.

Race prep: Decided on doing this just a few weeks ago and planned to just see what I could do untapered, so didn't really modify any training in the weeks prior. I figured a 1:12-1:13 could be doable even with it being at the end of a high mileage block.

Arrived a little before 5:00 and warmed up for 4 miles. Felt kind of flat on the warmup, so at this point wasn't sure if this would be a good day or not. Guess it wasn't a huge issue because once the race started I seemed to be able to get on pace right away, though it took about a mile to get into a groove. First 5 miles loops through Davis island and I focused on cruising through this part without expending extra effort. Was keeping the pace consistent in the low-mid 5:30s so far. Once I got to the bridge exiting the island and going south on Bayshore I seemed to still be doing fine, so the mindset now changed to seeing if I can maintain this pace all the way through. Pace was staying consistent but I was now having to put in a little more effort at this point. At about mile 7 I took a gel, and after this is when I saw my pace drop for a bit, either from fumbling with the gel or the headwind, maybe both? Most likely the headwind, it wasn't even that strong, but it was enough to drag on me. Pace was now reading 5:45-5:50 and I just felt stuck there, couldn't get back into the 5:30s. Focused on getting through this part and making it to the turnaround hoping the pace would pick back up there. Fortunately it did and I was able to cruise through miles 9-13 without much trouble. I knew I had a good shot at getting under 1:14 at this point as long as I could stay in the low 5:30s the rest of the way. Pretty soon the finish was in sight and I crossed in 1:13:24. Proud of the effort today, especially since this was done untapered. This is a good sign. 7 weeks until Boston, good things to come if I can keep hitting the mileage/workouts and stay healthy. Might actually have a shot at running close to 2:30 there. Of course it depends on things like weather and if I have it on the day.

Splits: 5:32, 5:32, 5:30, 5:32, 5:35, 5:33, 5:35, 5:42, 5:43, 5:33, 5:28, 5:30, 5:26, 1:13 (0.22 @ 5:19)

10 miles + strides, 7:43 pace

12 miles, 7:27 pace

Cut-back week fitness maintanance workout: 8 mile tempo targeting roughly goal marathon pace. Still got Sunday's race in the legs a little bit so it wasn't super smooth getting up to speed, however aerobically things looked great, wasn't at all taxing and heart rate was low compared to the previous tempos I've done.

splits: 5:49, 5:48, 5:45, 5:46, 5:44, 5:42, 5:42, 5:35 (5:44 avg.)

12 miles, 7:25 pace

11 miles + strides, 7:25 pace

22+ miles, 7:14 pace

6 miles, 7:38 pace

AM: 13 miles + strides, 7:26 pace

PM: 7 miles, 7:48 pace

13 miles, 7:26 pace

17 miles with a workout. Did 4 / 3 / 2 / 1 mile with 800m jog after the 4 and 3 mile and 400m jog after the 2 mile. Original goal was to start at marathon pace for the first interval and then drop the pace 10 seconds/mile for each interval after that, so wanted to go 5:45/5:35/5:25/5:15 pace. Well, it was 74 degrees with 90% humdity and a slight but noticeable wind from the south, a recipe for failure. Made it through the first interval alright but could tell I was working harder than I should've by the end of it. Jogged 800m recovery and then got through the 3 mile. My thoughts here changed to "just maintain 5:35 pace for the rest of the workout." Almost felt cooked at this point. Glad I brought a gel with me, that seemed to do the trick to get me through the rest of the workout. 2 mile was tough but it seemed to go by quickly. Now one mile left, and fortunately had the wind to my back for it. Finished this one in 5:22.

Splits:

23:08 (5:50-5:47-5:45-5:46)

16:42 (5:35-5:32-5:35)

11:08 (5:36-5:32)

5:22

AM: 13 miles, 7:31 pace

PM: 7 miles, 7:34 pace

13 miles + strides, 7:36 pace

13 miles, 7:32 pace. Could hear the wind blowing pretty good when I woke up and it was the awful pre-storm heat and humidity, so decided to push back the big long run workout to tomorrow. Probably the smart move to make.

24 mile long run, including 15 at MP. Pretty great weather for a run like this; 40 degrees, clear, still some wind but not nearly as bad as yesterday. Glad I decided to wait until today to do this run, probably would've been a mess if I attempted it yesterday. Anyways, started with an easy 8, averaging around 7:30 pace, then got started on the MP part. Legs felt a little flat today, but very little aerobic stress throughout, which is good to see. Ran pretty consistent splits hitting mostly 5:46s, with a few faster and a few slower. Pretty good run. Obviously would've been more of a confidence booster if I averaged 5:43, but really wasn't all that far off. Great way to cap off peak week.

Splits: 5:53, 5:48, 5:46, 5:49, 5:46, 5:46, 5:45, 5:51, 5:46, 5:46, 5:46, 5:43, 5:45, 5:41, 5:39 (~5:46 average)

1 mile cooldown to get to 24

AM: 12 recovery, 8:02 pace + 6 strides

PM: 6 miles, 7:42 pace

13 miles, 7:29 pace

Workout fail. Had 6x1K, 4x400 on the schedule. Warmed up for 3 miles and everything from the lower back down just felt tight, but stayed hopeful that it would loosen up once I got going. Nope, only seemed to tighten up more throughout the workout. Made it through 4 1K reps going 3:12, 3:12, 3:13, 3:14. Started the 5th one but called it after 400m as I was only managing 5:15 pace at this point, legs just couldn't go, so it was easy jogging for the rest of the run to at least get in the mileage for the day. Failed workouts happen, and this was the first one in this training cycle, so I'm not too worried about it, though it still never feels good mentally when they do happen. I'm probably still recovering from Sunday. Maybe would've been fine if I waited until tomorrow to try this.

AM: 12 miles, 7:28 pace. Sometime during the day yesterday a pain in the outside bottom part of my right foot started. Feel it walking around and notice it while running but it at least doesn't seem to get worse from running. Will need to keep an eye on this.

PM: 7 miles, 7:45 pace. Foot... Wasn't all that enjoyable.

AM: 12 miles + strides, 7:33 pace. Still feeling the foot. Probably taking tomorrow's workout off and just run easy instead.

16 easy, 7:29 pace. Foot about the same - pain but can manage through it. Just making running not very enjoyable right now.

Think I figured out the cause. I might've landed the wrong way while hopping the fence to the track on Wednesday, as there is now a giant bruise visible in the area of pain. Don't know for certain though. Hopefully that's what it is and not training related, so then it will just need time to heal and I should be good to go.

10 miles, 7:37 pace

12 miles, 7:38 pace

12 miles, 7:29 pace. Foot feels like its getting better. Much less pain today, but mobility still feels limited.

Had an 8 mile tempo planned today. Weather was a bit warm and there was a bit of wind up from the south, which mean I would have a tailwind for the first half then a headwind for the second. As is the case, got through 5 miles ok, but started struggling a bit in the 6th mile once I hit the headwind, so decided to split it up and finished the last two miles after a half mile jog recovery.

Splits: 6 mile - 5:49, 5:45, 5:43, 5:42, 5:42, 5:42     2 mile - 11:20 (5:43-5:37)

Can never seem to complete these 100% when its warm out and I have a tailwind for the first half. Good news is that I didn't notice the foot during the workout. Felt a little stiff starting out but not really anything after that.

AM: 12 miles, 7:31 pace

PM: 6 miles, 7:32 pace

12 miles + strides, 7:30 pace

Last big long run workout before the marathon: 2 w/u, 4 tempo, 10 easy, 4 tempo, 2 c/d

Was supposed to do this last week but pushed it back to today due to the foot injury. Went pretty well.

Splits:

4 mile tempo - 5:42, 5:36, 5:31, 5:33

10 easy - 7:05ish avg.

4 mile tempo - 5:39, 5:34, 5:30, 5:28

12 miles, 7:24 pace

11 miles + strides, 7:41 pace

12 miles, 7:29 pace

13 miles with a workout: 3xMile, 3x800, 2x400 with 400m jogging recovery between reps. Did it on the roads today because I didn't want to hurt my foot again trying to hop the fence to the track. Super lame how schools are always locking up their tracks around here. They even said this one was going to be open to the public, so that makes it extra annoying when they put a big fence around it. Anyways, workout went ok, not terrible but not great. Really need to work on getting some speed back after the marathon as anything under 5:20 pace feels really uncomfortable right now and I dread just about every one of these faster interval workouts.

Splits:

Miles: 5:26, 5:19, 5:23

800s: 2:34, 2:32, 2:33

400s: 70, 70

12 miles, 7:42 pace

12 miles + strides, 7:39 pace. Felt a little trash today for some reason.

Last long run before Boston: 8 miles easy followed by 8 at MP, and 2 mile cooldown. Averaged 5:48 for the MP miles. Felt harder than MP effort, but it was a little humid this morning. Hoping it can still come together two weeks from now.

Splits:

8 easy - 7:20 avg.

8 MP - 5:48 avg. (5:52-5:51-5:50-5:47-5:44-5:48-5:45-5:45)

12 miles, 7:29 pace

8 miles + strides, 7:27 pace

10 miles, 7:20 pace

12 miles with a workout, 3x2 miles with 2:00 recovery jog between. The conditions were terrible this morning, 75 degrees, 90% humidity... summer in Florida is back. Got through the workout at least, but it wasn't great. Felt pretty bad by the end of the second rep, but was good enough to at least try the last one. Made it through somehow. When these small taper workouts are difficult to complete, it makes me wonder if I've lost all shape and can even come close to my goal for the race.

Splits

11:19 (5:41-5:38)

11:09 (5:34-5:35)

11:14 (5:36-5:38)

10 miles, 7:31 pace

8 miles + strides, 7:27 pace

13 miles, 7:17 pace

10 miles, 7:20 pace

8 miles + strides, 6:57 pace

8 miles, 7:16 pace

Final tuneup workout before the marathon: 3 x 1 mile @ T w/1:00 jog.

Splits: 5:34, 5:26, 5:26

Felt ok, better than how I did the week before my last marathon. Weather forecast is still looking good, 50 degrees and slight tailwind, hope it stays that way.

6 miles, 7:17 pace

5 miles + strides, 7:33 pace

4 miles, 7:21 pace

4 miles, 7:29 pace

Boston Marathon 2022 race report

Race went well! 10 minute PR from my first marathon. Was looking to run anywhere between 2:30-2:35, so I'm pleased to get in the lower end of that range.

Weather was pretty good for racing. Mid 40s, clear, low humidity, and light crosswind for most of it (though a little bit of headwind towards the end).

Woke up at 5:30 and had breakfast. Headed down to the buses by 6:30, but it wasn't until 7:00 when we left. Arrived at around 8:00, so had some time to kill before heading over to the corrals at 9:15. Got to see the elites take off, so that was pretty cool. Race finally starts at 10:00 and I get going. I totally had no idea about the hills of this course. I mean, I knew the first half was downhill, but these first few miles were much steeper than I expected, and it led me to going out a bit too quick. I was planning on sticking to 5:50s for the first 10 and thought I wouldn't have to hold back too much to run that pace, wow was I wrong. First mile was 5:39, so I tried to not speed up anymore... Second mile was 5:32, yikes. At this point I thought for sure I ruined my race by going out too fast. Decided to make sure the first half was at a pace that felt easy and natural. Kept it in the 5:35-5:45 range until around mile 16. Crossed the halfway point in 1:14:07, and thought "wow, I might have a chance at breaking 2:30!?" I knew I would most likely slow on the hills later on, but going through halfway on pace feeling relatively good showed was a confidence booster that I might be able to do it. At mile 16 where the big dip is, quads started feeling a little beat, which I assume is from all the pounding from starting too fast on the downhills. Entering the Newton hills, I'm now starting to feel the race. Fortunately my quads weren't too far gone yet that I was able to get some speed back on the downhills, so the pace didn't slow too badly for these miles. Heartbreak hill at mile 21 just plain sucked, this mile was a 6:20, and here my mindset started shifting into survival mode. I remeber thinking "I could just run a 40 minute this last 10K and still make it under 2:35." Was able to maintain a respectable pace from 22 to the finish, but I was definitely tanking by now. Quads were destroyed so I couldn't use any downhills to my advantage anymore. There aren't anymore big uphills anymore, but any incline at this point felt like it would about kill me. Here I got into the bad habit of watch checking counting down the distance waiting for it to be over. Finally got to the homestretch and just kept moving along. Immediately after finishing, both quads completely cramped up, so it was a long, slow hobble to the family meeting area and back to the hotel. Quads continued cramping for the next 1-2 hours.

Well, it was quite a race. The only thing I think I would've done differently is maybe gone out a little slower for the first half, but I guess I just underestimated the downhills. I knew from the start of this training cycle that sub 2:30 was a lofty goal, especially for this course, so really can't complain about the result having come quite close to that goal. The PR is cool too, definitely shows I have good potential for marathons in the future.

Splits:

1. 5:39
2. 5:32
3. 5:41
4. 5:37
5. 5:44
6. 5:38
7. 5:39
8. 5:39
9. 5:35
10. 5:35
11. 5:40
12. 5:35
13. 5:36
14. 5:36
15. 5:41
16. 5:31
17. 5:52
18. 5:55
19. 5:44
20. 5:54
21. 6:20 (Heartbreak)
22. 5:49
23. 5:55
24. 5:57
25. 6:05
26. 6:17 and 2:13 for last 0.38

4 mile shuffle. Quads still feel destroyed. Hopefully they come around by next week, then everything should be good to go.

8:19 average

6 miles. Much better today, almost normal feeling run. Still some quad tenderness, but I should be ready to go soon if recovery can continue at this rate.

7:56 average

6 miles, 7:39 pace

7 miles, 7:27 pace

8 miles, 7:21 pace

8 miles, 7:28 pace

9 miles, 7:30 pace

8 miles, 7:25 pace

13 miles, 7:14 pace

8 miles, 7:19 pace

9 miles + strides, 7:43 pace

10 miles, 7:26 pace

First attempt at a workout since the marathon. Workout was 4 mile tempo, 4:00 jog, then 6x200 w/ 200 jog recovery. Wasn't really expecting much, but I knew I would probably feel out of shape, which seems to happen after a marathon. Started off and went by effort. First mile 5:45, not bad. Then the pace dropped to 5:35 and a little under for the next three miles. Didn't feel like I sped up after the first mile, so I guess it was muscle memory that got me down to that pace. However, my fitness isn't good enough right now to keep up, so the last mile was quite difficult and was definitely beyond threshold by the end of it. Jogged half a mile after, then did the 6x200s. Hard to get exact timing for these when done on the road, but it looked like 4:30-4:40 pace for them.

Splits:

4 mile tempo: 22:22  (5:45, 5:35, 5:32, 5:30)

200s: 33s-35s (Approximate)

Always a surprise to how I did 26 at 5:48 pace just 2 weeks ago but now a little 4 mile tempo at a slightly faster pace is tough.