Notes
This was one of the last workouts of the buildup and I was pretty happy that it still went pretty well. I went down Menomonee-Honeycreek-O'Connor-84th-Bluemound-Honeycreek-Menomonee-North-Hwy. 100-Capitol-Grantosa (west)-Byron-97th-Sarasota-99th-Fiebrantz. After a somewhat short warmup, I settled into the AT pace pretty well and clicked off two 5:32 miles on the first 15:00 segment (3.72 miles). I took 3:00 easy as recovery, then jumped right onto pace for the second segment and ran 5:29-5:30 (3.73 miles). The cooldown was 6 miles and it felt way worse than the workout as far as my rhythm was concerned.
I have to say that I am really happy with the way things went today. I was a little surprised that my second segment was faster given that it was into the wind, but I was really encouraged that a 15 mile run with a workout in it still felt easy. I'm as fit as I've ever been!