Last Big Workout Before OKC

Time: 95:54
Distance: 15.35 miles
W/u: 25:18 for 3.30 miles
W/o: 55:18 for 10.04 miles
C/D: 15:18 for 2.01 miles

Scotty and I were out the door at 7:30 from our respective homes to meet up along Pickard. We had 3 x 3 miles at 5:20 - 5:25 pace. The goal was to also take some fluids during the run.

The pace was clipping along early and I was feeling comfortable running in some adidas Tempos. Our splits for the first set was 5:26, 5:21, 5:17 and then we had 800 meter rest in 3:33. On the second set we rattled off 5:30, 5:20, 5:23 and picked up our bottles the final 800 meters. I'm not sure what happened to cause us to start with a 5:30 but I guess we thought it was going to be easy and lost a bit of focus. On the third set which happened to be on the track while the first two were on the roads, we hit some splits of 5:16, 5:19, 5:08. We switched the lead every 800 meters on the track and kept the pace steady. Hitting lap splits of 1:18 - 1:19 was much simpler on the track.

I felt strong the entire way and was glad to run well taking in some Soonerade. The legs were relatively responsive to the pace and the breathing was strong.