3 x 1 mile with half mile jog rests, 5:09, 5:10, 5:26... had to talk myself into not packing it in halfway into the last mile - "just finish the workout, just finish the workout". A pretty big fade, but I'll take it.

I ran a 6X1600 (400 jog) workout yesterday.  The plan going in was to run 6 of them at a little slower than my 10K pace which would be between 6:40 and 6:45 per 1600.  So all's going well until the recovery jog before the 5th interval.  I'd run them in 6:46, 6:46, 6:42 & 6:41.  I thought, hell this is getting a little rough let's call it a day after #5.  So on #5 I start out too fast and try to dial it down at 400, 800 and 1200 and I'm still running a little too hard.  I finished the 5th at 6:35.  I'm nto a big fan of running TOO hard (I think it's better to err on the conservative side in both distance and pace for these kinds of workouts) so I was a little annoyed that I'd done the stupid 'last interval so hammer it' thing.   As punishment I made myself run the 6th interval.  But I ran that one too fast as well - 6:37.  Should've made myself keep running them until I ran another 6:40-6:45'r!!

This morning I feel fine so maybe it was a good workout.

Niiice...

Kevin.. that's hurtlocker material! Talk about needing a long run. Plenty of speed. Just that last rep is the killer.

Ken.. pretty solid workout. Nice boost of confidence to do better than you think. I took your advice today and eased into my 7 mile run. First three at 604 average.. last four at 552.

Kevin.. that's hurtlocker material! Talk about needing a long run. Plenty of speed. Just that last rep is the killer.

Ken.. pretty solid workout. Nice boost of confidence to do better than you think. I took your advice today and eased into my 7 mile run. First three at 604 average.. last four at 552.

Hey, hey, look at that.  Pushed a run over 10 miles.  Nice 7 mile tempo effort too.  I love progression-type long(er) runs.

Thanks for the push guys. Thanks to seeing your solid efforts today, I came home and did 15 on the mountain bike and then rolled into a 5k tempo- 541, 538, 535.  Started raining in the 2nd mile of the run and the winds were pretty steady out of the SE.  I feel satisfied with the effort.  I'm having a beer now.

I mostly ran 8 miles today, longest I've run all year.

I remember when 8 was a short run... but alas, happy about it.

I'm not worthy to post in this thread.

Didn't really have a good workout in the sense of this thread but somewhere along this morning's long run the RA odo ticked over the 25,000 mile mark.  Thought that was kinda cool.

Very cool.