Notes
I am stoked about this workout!!! Things basically went:
- 40 min easy
- 20 min threshold pace
- 5 min easy
- 10 min threshold pace
- 5 min easy
- 5 min threshold pace
- Cool down until I hit 16 miles
The hard cycles were done mostly on the LS track, but the final one was done on the roads going back towards Strasburg. I was honestly a little intimidated by the idea of running hard for 20 min off a 40 min run, but I felt so strong the entire time, and this carried over into the latter cycles! Things definitely dragged, but I physically never felt like I was falling off or feeling weak. The last cycle went by in a flash and felt great!
All in all, I'm really excited for Broad Street following this workout. If I can hit these splits in the middle of a random long run, I should hopefully be ready for a fast time on a flat course!
The weather was also beautiful, which was a nice bonus (breezy, brisk but not cold, and sunny).