Notes
Long run with some fast running mixed in
2.3 wu
4 mile tempo @ 5:17 avg (5:20, 5:18, 5:17, 5:13)
8 miles easy
3 x mile w/ 400m jog @ 5:09, 5:05, 4:56
CD to 2 hours
Another good step in the right direction this morning. Warmed up from the amp with a lap around Grays Lake then did an out and back on the bike trail. For the tempo I had planned to start at 5:20 pace and then either keep it there or increase the pace if it felt good. It ended up feeling really good, and I found myself holding back a bit to make sure I didn't toast myself like I have in a lot of workouts the last month+. Finished out the tempo without any trouble and rolled right into the easy miles and actually ended up keeping the pace pretty honest without too much effort so that was nice
Got going on the mile repeats and was hoping to run 5:07-ish the first one. I was running right about that pace for most of the mile and just kinda lost focus a bit the last little bit and ended up at 5:09. The 2nd rep I was more on top of the pace and knocked it out no issue. The last rep I got out really well, I wasn't initially going to try to go sub 5 but after the first minute of the rep I just decided to push and go for it. Was definitely working hard but felt really good to let it loose and actually feel like I have some power in my stride again. The bike trail was great for running the tempo pace, but all the twists and turns were kinda annoying when running the faster pace in the mile repeats
Tried out the Maurten bicarb again and it went well today! No GI issues and stomach didn't feel any different than I would normally expect. Also took a Maurten caffeine gel at like mile 6 of the easy run portion. Glad to get this one knocked out, definitely one of my better workouts I've run in a while