AM: 12 miles, averaged 7:16 w/ 6-mile aerobic tempo @ 6:29 pace + quarter mile controlled: 6:40, 6:30, 6:33, 6:27, 6:26, 6:21 followed by a quarter mile in 1:24 (5:27 pace).
Short but good workout. 6:36-6:40 felt very easy. 6:20ish and the breathing got up there, around end of strong 8 mile builder effort. Still in the range though. Lots of time to get these closer to 6:05-6:15.
PM: 4 miles with Megan
Atypical diet today but loads of protein and probably pretty solid. Thus is why I'm blogging it.
post-run: 2 eggs, cheese, on toast
lunch: salmon cake with egg on top
post-run: granola bar
dinner: fish chowder with some seafood dip for appetizer