Notes
Legs felt tired, but not dead. Made the workout harder, but mostly achievable. I certainly negative split the workout.
Workout: Progression Run - 3x2mi starting at MP and working down to 10k.
Erin joined us. I'd spotted her flying through The Corner and thought "wow, who is that". Coach put her in our group and I let her know the paces to expect. She only ran with us for 3 miles, though. Too bad, she was really rocking the pace.
Deric drove the pace after she left. We'd trade leads as he'd burst forward, then fade. I think I was more consistent. The last mile he really pushed and I was just hanging on trying to keep in contact. I over-took him in the last half-mile to beat him by 3 seconds. While it looked good for Deric's fitness, he skipped the long-run this weekend and so had fresh legs, which made him less impressed with himself than I was with him. Rick hit all his miles at 6:50. Tom, well, who knows what Tom did. He actually lapped us.
Training Plan Entry
Tempo
10 mi
6 mile “tempo-progression” as follows: 1.5 miles on the track
followed by a half mile off the track x 3 (with NO recovery in between…this is a
continuous progression run). Start at MP and try to work your way down to 10K
pace by the end. Really push it over the last half of this important run!