Notes
Sunday long run with GrandMaster and Barb.
Usual 4.15 mile out-and-back on Osage trail then drills/striders for 5.15 mile warmup. Start out at 9 min pace for first 2 miles then Barb dropped the pace to 8-flat pace for return trip.
Didn't come into today with a plan then decide to go 4 x 1600m with quarter mile recovery jogs. Starting near HM race pace and attempt to move each one down; Want to go right at 5K pace on last mile rep. I have done this workout before and it is a good one; The 4th repeat is tough when attempting to drop the pace each rep. Go out too fast on the first two and you pay dearly on last 2 mile reps and esp the the final mile.
Mile splits: 6:12/6:00/5:54/5:43. 1.45 mile c/d at 8:30ish pace. Give myself an A- for execution of this workout.
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Impressive stat of the day: Ironwoman has swam over 500 miles already this calendar year. That is damn impressive considering how much she also runs and all the racing she has done this year.