Met up with Brandon Newbould in Exeter Saturday afternoon. The plan was 5 miles warm-up, 4x3 miles sub-marathon pace, with 1 mile recovery jogs, 1 mi cool-down. The wind picked up to 25 mph and the temperature dropped into the 40s by the time we were into the workout.
Brandon was along for the first two repetitions. He reminded me to run controlled and efficiently, especially on the hilliest portions of the workout. The course was rolling and I practiced opening up on the downhills and running within myself on the uphills. I felt like I had finished a pretty good workout by the I dropped Brandon off around 13 miles. Anyway I went for it and was feeling fairly strained, but took down a PowerGel and got through repeat #3. The recovery jog after that one was mighty slow as I talked myself into the final miles on the day. I was relieved to find myself running more relaxed and composed on the last repeat, probably because I was no longer charging into a steady headwind, and I finished well with 5:37, 5:24, 5:26.
Finished with a 1 mi slowly to the car.
Average on the 21 mile run was 6:07/mi, last 20 mi 6:02. Average for the 12 miles hard was 5:35 or 16:45 per 3 mile. Several recovery days planned!
Splits and other such data here.
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