Light workout

I decided to do a short, but quicker workout which should leave my legs feeling good for Sunday's long run.

2.2 mile warmup, 13:34.  I decided to go a little easier on my warmup, I'd been running out in 12:55-13:05 recently and I think that was a bit too quick.  So about 6:10 pace out which left me feeling really good.

Some strides, drills, and uphill sprints and I started the very short workout.

4x.28 miles hard with a .28 loop easy between.  Not much, but I felt good, and it was good to see I actually have no speed right now.  Goal today was to build up the good old lactate acid and then let it burn as fuel on my easy laps.

1:13.55
2:13.31
1:15.17
2:04.13
1:15.41
2:08.91
1:15.81
1:47.58

As soon as I got the lactate acid built up good I did one last easy lap and then my 2.2 mile cooldown home.  Kept it steady and made my muscles burn that octane up.  12:49 back.  By the time I got home my legs were feeling good.

Feel really good.  Took me most of the week to rest up and catch up on sleep.  Yesterday I thought it was Wednesday, so I was still off, but today I know it's Friday, and I'm ready to roll.

Sunday looks like this.

2.2 mile warmup.  7 miles steady(5:50-6:00pace) 25 loops.  Then start the 8 to 1 minute pieces over the next 7+miles.  I'll start at about goal marathon pace and get faster, half rests between.  Then 2.2 mile cooldown.  Should be about 18.4-19.5 miles depending how much I cover during the 8 to 1.