AM: Hanson Brothers' Half Marathon Workout (Jason's Modification). I did this workout last year, but I did it 3 weeks out from my half (I figured it was the same logic as the marathon. I've gotten a lot faster and wiser since then I think). This year I changed it to the metric half marathon, which basically takes the base HB 4 x 2 mile workout and adds the final 200m partial to practice kicking a bit at the end of a hard workout, but it also gives you 13.1k (not terribly important, but I thought it would be nice addition). Last year I did half mile recoveries (~4:30-4:40), but I realized this year the Hanson team runs these @ LT and I run them just above or right at toward the end, so I set the recovery to lap and kept it 3:00-3:30 recovery. It's more of a pace tuning workout than it is one that leaves you crying at the end (it is still not easy).
3.5 miles warmup to the golf course. The usual jazz. The last part of the trail before the dirt was flooded. Had to make sure the last repeat didn't leave me running 5-minute pace into the drink.
4 x 2 Miles @ HMGP
Rep 1: 12:27.6 (6:15, 6:13) w/ 3:03 recovery
Rep 2: 12:21.5 (6:11, 6:11) w/ 3:22 recovery
Rep 3: 12:21.3 (6:12. 6:09) w/ 3:32 recovery
Rep 4: 12:19.5 (6:12, 6:07), then 200m in 39.2 (5:27 pace)
Frightened a few furry critters on that 200, but that was about it. Averaged 6:11 for the 8 miles. Indications say Low-1:21 into 1:20 for next weekend with sensible pacing and smart racing. No superhero starts.
Cooled down after walking a minute until I hit 16 miles.
PM:4 mile shakeout