Notes
MLR with some faster stuff but I wouldn't read too much into watch paces. More later.
Yeah so decided I wanted to add something into the run besides just easy miles. Looked for what I thought was the easiest ~14mi workout in JD's 71-85mpw marathon plan... everything else seemed ridiculous. This one was 6E-5x1k@I(2min jog)-4x400@R(400 jog)-2E. Set the watch to 0.65mi intervals. Couldn't remember if there was a break between the 1ks and 400s so took a mile as I was working my way back to the track... got that wrong but oh well. 1 of the 1ks and 2 of the 400s were on the track. Surprisingly, watch undermeasured the 1k on the track (usually goes the opposite way) so that one was more like 5:30-5:40. For a 2:49 VDOT, I pace is something like 3:30/k (~5:40) and R is 77-78/400.
The paces are whatever, not very impressive and a bit of a struggle to get there. I'll mostly chalk that up to the darkness and the long warmup I guess. It's alright, I'm not reading too much into it. It's a post-7pm 14 with some quicker stuff in the books after all.