Notes
So not exactly the workout I had on my schedule but it was a really good run. Anthony had 5-4-3-2-1 mi at his GRP (6:25/mi) and he was going to have to run alone and I had 16 miles but only 12 x 30 seconds hard and I would have had to do it alone as everybody else was running the Victory 10K. So, I decided to help him out and pace him for the 4-3-2-1 part.
This meant I did a one mile warmup, 4 miles at 6:25/mi, 1 mile recovery, 3 miles at 6:25/mi, 1 mile recovery, 2 miles at 6:25/mi, 1 mile recovery, 1 mile at 6:25/mi and 2 miles cool down.
I felt great today. I didn't think I would as I did 7 miles at 6:42 yesterday but a good night of rest did a lot of good. I pretty much paced the entire 10 miles to make it a little easier on Anthony and he ran well. I was surprised how good this felt. As you can see, every mile was faster than we were trying to run. I averaged 6:21.69 for the four mile segment, 6:23.56 for the 3 mile segment, 6:19.70 for the 2 mile segment and I picked it up for a 6:12.05 finish. The best part about this was that it was all within 6 seconds of my marathon GRP goal and it felt good. It was tough but not too tough.
Awesome run, even if it wasn't what I was supposed to do.