Time: 69:30
Distance: ~12 miles
After a long day at work, 3 hours in class and a meeting in the newsroom, I headed over to the track. I started my warmup from the newsroom with my backpack, but quickly stopped at the track to drop it off and then continued on for the rest of the standard loop. Got in 28:44 minutes ending at the track where I put on my flats and got started with a tempo run. Tom wanted me to get in a solid session followed by a few sustained efforts.
Target: 4 mile tempo @ 5 min. pace. 2 x 1k in 2:55.
Splits: 2:32.46, 2:28.34 (5:00.80), 2:28.68, 2:29.50 (9:58.98), 2:29.56, 2:28.69 (14:59.23), 2:29.75, 2:28.07 (19:55.05).
Rested for 600 meters in 3:31.
Ran first 1000 in 2:53.56 (3:00), 2:52.26 for 32:12 total and 9600 meters.
Felt really good. The winds were calm which is why I worked out so late, but the air was a little cold. After a slow first 800 meters I started clicking off 74s really comfortably. Jilane kept the workout honest by simply being present and yelling out my splits. It was fun being out on the track so late. I didn't finish with my c/d of 8:34 until close to 10:45 pm.
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