PM - ran 1.4 miles with Samuel, no time, then 0.6 with Joseph also untimed, then another 0.8 with Sparky in 6:00 (7:30 pace). Then took off on my own. The horses were really neighing in spite of some muscle soreness in the back of my legs, so I obliged them. Ended up hitting 10K pace for 3 miles before slowing down for the last 1.2 miles. Splits were 6:40, 6:22 and 6:27, then slowed down to 7:30'ish pace for the rest. Total time for the 4.2 miles on the Garmin was 28:26, average pace of 6:46/mile. I am feeling pretty good. The rest of this week will be easy runs, I think, so that I feel fresh for this weekend, and I will hopefully attempt an 8 mile tempo at 1/2 MP during my long run. We'll see how that goes. |