AM/Lunch - Flourtown tempo loop - 16. 1 miles total w/ 4 x 2 miles @ HMP w/ ~3:00-3:30 min. recovery jogs. Weather was a little breezy, sunny, lower humidity and temps 65-70.
4.1 up, 9 workout total, 3 down
Set 1: 12:15.6 (6:08, 6:08)
Set 2: 12:15.1 (6:08, 6:07)
Set 3: 12:15.3 (6:08, 6:07)
Set 4: 12:16.4 (6:13, 6:04)
Good, honest effort today. A successful workout for sure. Not too fast so I was out of range and dying, but plenty fast that when I started to dig into 5:30-5:40 pace for the last quarter mile with a slight hill, I was hurting (~end of race effort for roughly a minute and a half). I've run this workout as fast as 5:54 average (last winter when it was 19 degrees) but I ran exactly that for the race. A more reasonable effort and I tend to beat the workout. Last year before Philly I ran about 1.5 seconds faster, but it was one a flat .5 mile loop. This loop is slightly more challenging.
I usually call this one the Hanson Brothers Workout, but of course they didn't invent it but I got the idea a few years ago here.
Workout history with half marathon times
http://connect.garmin.com/modern/activity/163357565 (March 2012) w/ 1:33 half
http://connect.garmin.com/modern/activity/296790808 (April 2013) w/ 1:21 half
http://connect.garmin.com/modern/activity/371418481 (Sept 2013) w/ 1:17 half
http://connect.garmin.com/activity/460224072 (March 2014) w/ 1:17 half
http://connect.garmin.com/modern/activity/588778379 (Sept 2014) w/ ?:?? half
PM: Wyndmoor - 4 miles, averaged 8:03.
Megan and I are headed to have Thai. I imagine I will be very hungry by time we walk to the top of the hill.