Notes
The workout was:
17 min E
2 x 10 min T with 2 min E (5:45-6:32 on the golf course hill, mainly 5:45-6:10)
67 min E
15 min T (5:30-6, mainly 5:45)
18 min E
Ran the first tempos and middle hour with Keely & Paul, Ian joined us for the hour and he and I both did the 15 minute tempo and the cooldown. Felt great and was really happy with this workout. The 2nd 10 minute tempo included running up the golf course hill, which was tough but really good practice for Boston I think. Paul is great at the uphills and it really helped.
I think it also helped that I got up a half hour before running and ate some breakfast. Feeling positive going into the half next weekend!
Nothing really hurt- maybe some hamstring tightness but knees were good. (A little tightness on the outside of the right knee that I also noticed yesterday, but nothing bad).
Especially happy with this workout after just finishing an 80 mile week.
Again I didn't remember to start my watch for about 4 minutes of the easy run (Paul and Keely told me it was 4). I used the map to figure out how far I ran and then I added the four minutes to the total time.