Notes
Workout: 3 @ M pace (6:25-6:35)+ 2 mile @LT (6:04-6:10) + 1 mile @ AP (5:40) + 6 x 10 HS @ 800
3 min rest after 3 mile, 2 min rest after LT, 2:30 before Hill sprints
Well initial plan today was 6 mile marathon pace tempo at Middlesboro VC but they were paving the road so I made a switch to go to harrogate and decided to run the FSU LT workout. Felt ok on the warmup. Started out with the 3 miles feeling ok and maybe a little quicker then expected. Didn't feel super smooth during this portion of the workout but didn't feel like I was killing myself. Just was worried if my legs would be able to pick up for the workout. Caught my breath quick and took off on the LT portion and ran 2:58 for the first 800 feeling smooth so I tried to relax. From there I was able to run a pretty consistent strong pace and hit fast end of LT confident. On the 1 mile section I then had the idea of CV effort would be good so 5:50 but if I felt strong I would pick it up and run more AP paces. Came through 800 in 2:49 so from there I knew I couldn't slow down. Just tried to run strong and even pick it up some to be comfortably in the 5:30s but feeling strong. Finished at 5:33.9 for full mile feeling pretty smooth and not crazy out of breath. Hills at 800 effort felt good.
Overall very happy with this workout and how smooth I felt on the 2 mile and 1 mile portions of this workout. Gaining some confidence as I have hit workouts but legs have been tired on normal aerobic days so I am nailing training right now.