This was the best workout I've had in years outside of races that I have run.
3.5 miles warm-up
3 miles tempo (5:18, 5:15, 5:18 is what I had but apparently my watch was having problems I probably only ran 5:20 pace)
3 miles easy about a 6:55 ap.
2 miles tempo (5:14, 5:28 both miles were uphill second mile was more uphill)
2 miles easy 6:45 ap
1 mile hard (5:05)
1 mile easy 7:00
1/2 mile hard (2:24)
1/2 mile easy (3:25)
1/4 mile hard (1:08)
3.25 miles cool down 7:16 ap
I did more than I was planning on doing, but I ran with Riley, Ken, Ben, and Albert and having them doing the workout made me want to do it. I felt strong and got through it okay. I just hope this workout doesn't come back to bite me later.
This was a great week. Not only did I get more mileage than I have gotten for a long time, but I also played basketball on Tuesday night and football on Thursday morning so it was a very active week.
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