Eric and I are planning on racing at the "Count down to one" last man standing style event in Syracuse in a couple of weeks. I had hoped to do a workout while on vacation. Things fell into place and I used my final morning in FL to get it done. I got up at 415am and hit the road for a gentle 4 miles to loosen up a bit. I wanted to do the workout before it got too hot and windy so the early run would give me a few hours to rest and have some coffee before getting rolling.
At 8am I headed out again.Goal was 9:30, 9:00, 8:30, 8:00, 7:30, 7:00, and 6:30 with 1 minute jog between. Hard to find the pace in the first few (I was too fast by 44 seconds, 34, 20, 15, 16, 6, and zero respectively) and felt pretty good until the last 2. Doubt I could break 6. Did 5 minute walking to the start then Miles of: 8:46, 8:36, 8:10,7:45, 7:14, 6:54, 6:30 with jogs of 66, 59, 59, 55, 56, 52 and warm-down of 1.2 miles. 76 degrees, 66 dew point (humid!), bright sun, calm.
I'll have to really dial in the early miles in the actual race if I want to have anything left for the final four miles!
Enjoyed some birthday cake for breakfast after the workout
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