2.5 warm-up, 2 x 3 mile tempo with 1 mile jog (7:24) recovery in between, 2.5 cool-down. I turned around at .5 into the 1 mile recovery jog so that the 2nd 3 mile tempo was the same as the first 3 mile tempo just in reverse order so there would be no net elevation gain or loss. For the first set I went 5:14 (slightly downhill), 5:25 (flat), 5:23 (slightly uphill). For the second set I went 5:13 (slightly downhill), 5:28 (flat), 5:32 (slightly uphill). Not a fantastic workout but I'm happy with it. I realized Saturday that I'm going to have to work my way back down. This is an okay place to be. My short-term goal right now is to go sub 2:30 at the Ogden Marathon. I have a lot of work to do, but I believe there is still time to get into sub 2:30 shape by then.
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