Notes
Pretty much ran this one solo from the go with some encouragement from my running buddies along the way during the 800's. Felt really good coming into this one. The weather was pretty good. It was hot but the humidity was lower. Kept the workout kind of short but the workout was tougher with the shorter recovery(.25). (WU) for 3 miles(8:09,8:10,and 7:56-short strides on the last .25). 800 meter repeats w/recoveries following. Some of the repeats were a little over the 1/2 mile but close enough. I was wanting to keep this one a little faster than anticipated marathon pace w/the shorter recovery. That would be 3:30 to 3:45: (3:29/2:38, 3:29(.51)/2:39, 3:32,2:55-this one had a short but steep grade about 200 meters into the repeat, followed by a steady mild uphill grade for the remainder, and 4th:3:32(.51)/2:42(.25)followed by additional 1 mile CD(8:41) Overall very pleased with this workout with the way i've been fighting something going around. I feel like i am on the mend now and hopefully will continue to do well for the remainder of the week.