Two x 3 Mile Tempo

Time: 81:41
Distance: ~12 miles
Map

Woke up and headed out the door to meet Scotty D for a little workout. We met around Jenkins and Timberdell after a 23:19 warmup. My legs were a little sluggish out the door but I was hoping that I would feel decent over the course of the tempo.

Scotty and I decided to use a variation of the 4 mile loop used a couple weeks ago. Once we got to the corner of Chautauqua and Timberdell we would jog up to Jenkins before starting the second effort.

Target: 2 x 3 mile tempo. Start at a decent clip and run the second one faster.
Loop #1: 6:50 (1.25 miles), 5:25 (1 mile), 4:02 (final .75 mile) for 16:18 at 3 miles
Jogged 800m in 3:33
Loop #2: 6:26 (1.25 miles), 5:11 (1 mile), 3:52 (final .75 mile) for 15:40 at 3 miles
Jogged 800m in 4:02.
Total of 7 miles in 39:24

I felt good on the first loop as it was nice and relaxed. On the second loop I took the pace out a touch quick. I was hoping to run around 5:20 pace, but after a 5:08 opening mile it was on. Scotty went to the front and continued to squeeze as I was hanging on a couple meters behind. Once I got to the corner of Lindsey and Chautauqua I was fine the last 800m. I didn't feel great on the second effort but it is a step in the right direction for both of us.

C/d 18:58 back to the Lodge. It wasn't as much of a cooldown as I would have liked but I was meeting Gustavo a bit earlier to head into the store.