2.2 mile warmup, felt good, but ran it way too fast. 12:47. But this showed me I was recovered and ready to roll.
I ended up doing a bookend type workout. Started with 1.4 miles, then did 6x1.12 miles, followed by another 1.4 miles. Goal was to stay about 1:30-1:32 per loop, 5:21-5:28 pace. Pretty much spot on. I took an easy loop in between and wanted to stay around 2:00, and did that. Other than being warm and humid it wasn't a tough workout, just brought the volume up some. Water would have been nice.
1.4 miles(5xloop) splits of 1:27.6, 1:30.4, 1:30.6, 1:29.6, 1:29.5)
Easy loop (.28 miles), 1:56.1
6x1.12 miles(4xloop)
1. 1:28.6, 1:29.6, 1:30.7, 1:29.9
Easy loop, 1:53.0
2. 1:28.7, 1:29.0, 1:30.3, 1:30.3
Easy loop, 1:56.0
3. 1:28.9, 1:30.9, 1:31.2, 1:30.0
Easy loop, 1:56.9
4. 1:29.5, 1:30.7, 1:31.4, 1:30.0
Easy loop, 1:57.7
5. 1:29.2, 1:30.9, 1:31.8, 1:29.6
Easy Loop, 1:59.3
6. 1:30.4, 1:31.6, 1:31.8, 1:30.4
Easy Loop, 2:01.6
1.4 miles(5xloop), Splits of 1:30.7, 1:32.3, 1:31.6, 1:31.8, 1:29.0
Easy loop, 1:48.9
11.76 miles, total of workout and easy loops, 1:06:38
2.2 miles cooldown, 14:37
I was starting to feel it in the cooldown without any water. It stayed about 72 degrees and super humid. I started so late it was dark for the cooldown, but at least I didn't have to run in the sun.
16.16 miles total.
Now lets see if I can recover enough to race well on Saturday. A couple days of easy running and then hope for weather that is not like this.
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