Notes
Tempo Run (w/u 2 miles; 2 miles at 10K pace; 2 min RI; 4x200/400: 200 at mile pace w/ 30 second RI into 400 at 5k pace w/ 1 min RI; after last RI then do 3 mile tempo at ½ marathon pace; c/d).
2 mile w/u (15 minute), 2 miles at 10k pace or 5:45 (11:34 total/5:47 pace/171 HR ave); the 200s were all around 38-40 seconds (around a 5:00 to 5:10 pace) and the 400s were all around 1:20-1:23 (around a 5:30 pace). Last 3 miles were faster than half marathon pace (17:51 total/5:57 pace/average HR of 169). 1.5 mile c/d (11:30).
Thant went so much better than last week. I think I was more mentally prepared.