Notes
Ran this as a gradual progression instead of breaking it up into three distinct sections. Ran from my apartment, to Long Hollow, Madison Creek, Hogan's Branch and turned around just before Happy Hollow. Was planning to go out in 7:30ish and gradually work down to 5:30ish. Got out a little quick in 7:00 and for the rest of the miles went:: 6:45, 6:30, 6:12, 6:07, 5:46, 5:42, 5:41, 5:42, 5:56 (ran the last .3 of that mile as a cool-down and went through 1/2 mile in 2:45). I was feeling really good but after the turn-around, had a headwind the next few miles. I was feeling really smooth and in control until the hill on Long Hollow Pike, which put me into oxygen debt and it took a while after the hill until I recovered. I ran the first 1/2 mile of that mile in nearly 3:00, so I really rolled on the back part.
I was happy with how this went and this is a much better session than I ran last week. I can tell my gas tank is improving and I feel really strong at 6:00+ pace, but my engine still really needs work. I have about 6 weeks until Tom King, so I still have a lot of work to do.