TM workout at Gold's gym around 10:30 after eating cereal a couple hours earlier. Decided it would be fun to mimick Benny VB's workout from a couple days ago. I know it doesn't mean I'm as fit as him (far from it), considering I ran it on fresh legs (Sunday off) and relatively low mileage so I didn't have to experience the cumulative fatigue... but it looked like a fun workout and only a little more than the tempo I did last week. No TM incline and at sea level since I'm back in Tri-cities now.
3mWU@ 6:55 including strides, taking 1 energy gel at 2.5m. Quick pee break...
8m tempo (PMP) @ 5:37.5 pace. (5:39x4, 5:36x4). Ran an extra 30 seconds over 8m at pace since that's about how long it took the TM to ramp up at the beginning. Drank a few gulps of water every 2-3 miles. Quick #2 break after tempo...stomach needs to get used to taking fluids/gels again. (It's been a while since I've done any marathon training)
5' EZ (6:58 pace), 5x45'' @ 12mph w/ equal jog (6:58 pace) rest. 4.5' cooldown @ 6:58 pace to total 13.5m@6:03. The whole run felt really good and easy. It's surprising how comfortable upper 5:30's feels. However, it was on a treadmill (no wind resistance) and I didn't adjust the incline to make up for it. Still exciting though. :)
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