AM/Lunch: Flourtown Tempo Loop - 13.25 miles total
This workout has beeen brought to you by 4 Dogfish 90 Minute IPAs the night before.
4.25 mile warm up with a half mile at marathon pace, followed with a few strides and some half-hearted drills while still warming up. Soggy and and a little bit of wind. Decided to run the tempo loop in the easier direction (which still features some slight grades)
All week I wasn't sure what the workout was going to be, but I knew it was LT-focused. Decided I have done plenty of 1 and 2 mile repeats and needed an honest LT effort so I went with a 5-mile tempo, which I don't think I've ever done on the roads. Usually I do it on the treadmill (which works really, really well). Goal was to run no slower than 29:30, but 29:15 seemed more sensible given current fitness and 29 flat wasn't out of the question given that I ran some of the fastest mile repeats I've ever run (by far) 2 weeks ago and figured 5-8 seconds slower average sounded about right.
5-mile LT tempo in 28:59 (5:48 average)
Splits: 5:49, 5:49, 5:48, 5:48, 5:44
Effort was right on as the last minute and a half was getting difficult but not impossible.
4 mile cool down
PM: Treadmill next to Megan - 5 miles in 38:29