Notes
Total run 11 miles w/7@15K to half mara pace. Ran 2, peed, ran 1 gradually ramping up to 8:20 and 0 incline and started the 7 there. Used the same pattern as last time of half mile at each speed and incline: 8:20, inclines of 0. 0.5 and 1, then 8:13, same incline series, then 8:06, same incline series, then started 8:00, ran the 0, melting down, could not bump incline up, so set WAY back for 1/2 mile (8:40 at ) ramping to 8:20 over the half mile). Felt a bit better, bumped to 0.5, back to 0, then ran last mile at 8:00 0 for 0.3, 0.5 for 0.3 and 1 for last 0.4 of the mile. Ran 1 cooldown trying to pay attention to form.
Disappointed I did not do better pacewise in the tempo portion. Tried to be tough and hang in, but it had felt too fast right from the get-go. Not sure what was up, tried to relax, was feeling like maybe I could make it, but just did not recover hardly at all during 8:00 0 incline and could not make the next bump. Legs OK but lungs not sufficient. At the time, really did feel like I gave it all I had short of running an actual race effort. Now of course am feeling I should have tried harder....but at the time, I really do believe I did all I could do short of actual all-out effort, and not sure that should take place in training???