Medium workout this morning (as in not quite a BIG workout). 12 miles on Millville loop. Goal for the workout was to test out my recovery from Alta Peruvian and get some Tinman tempo miles in. I started out with some brisk warmup miles up to the top of Providence then started the tempo stuff. Mile 1: 6:30 163-ave HR (First 1/4 down rest rolling) Mile 2: 6:10 164 (Downhill) Mile 3: 6:29 164 (Rolling)
Mile 4: 6:24 170 (Rolling down)
Mile 5: 6:28 166 (Down then flat)
I finished out the workout with 3 miles at 6:45 ave. The faster miles seemed a bit forced, as my body did not want to work that hard this morning. The last 3 miles felt really easy as 6:45 is a lot easier to hit than 6:30's. I wasn't trying to hit any particular time for the final 3 just what felt comfortable. I think that with Thur/Fri easy miles I will be ok to run TOU. No major taper is planned, only an easy day friday to do a mini-taper. My plan for TOU is now to run 6:30's down the canyon and keep the same effort to the finish. That should put me in at around 2:55 - 3:00. Should be a killer workout for SGM but far less than an all out race effort.
T- 1:22:25 (6:52) 163
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