Did a workout with Jon and Cody. Warmed up for about 2.5 miles, then 8 miles of tempo, capped off by 1.5 miles of cooldown. We did the Millville Hill Loop backwards (although Cody considers it forward). I think I still like my way better, because it feels more brutal, but this variation certainly had its charm.
| Mile||Split ||Comment |
|1 || 6:58||All uphill. Hardest part of the tempo |
| 2|| 6:12||Mixed uphill and downhill |
| 3|| 5:56||Rolling, then downhill |
| 4|| 5:30||All downhill |
| 5|| 5:38||1/4 down, 3/4 uphill. This is the hill of the TOU Half, so I was stoked to hit this split |
| 6|| 5:54||Up, flat, then slight down; feeling spent after the last mile |
| 7|| 5:50||Mostly downhill. Hit a much-needed water stop |
| 8|| 5:53||Flat, rolling |
I was surprised to hit some of these splits, but for the most part it felt great, especially given that we were running in the evening heat. Mile 5 definitely wiped me out, but the water stop rejuvenated me enough to finish the workout. And fortunately we got some cloud cover, which helped. I felt pretty beat during the cooldown, but I guess I should since the last time I did a workout like this, it was 2007 and I was running 90-100 mpw.
But the work is done for the week, so now it's just a matter of resting up for the TOU Half. 6:36/mile average pace for the run.