PM: 11 miles.
3 up/3 down
5-Mile Tempo in 30:09 or 6:02 average: 6:17, 6:11, 5:57, 5:55, 5:49
Figured it was probably time to do a workout, so I planned my standard 8-mile aerobic tempo. I got a little impatient but was still suprised to see 6:17, and figured I would back off but fearing I would slow down too far ended up speeding up, so I just rolled. I didn't feel great, but was decently pleased with the number that kept popping up. The last mile or so the effort was very much LT. I had to stop and hack and gag for a while after the last tempo mile. I usually go straight into a cool down when I can. Collected myself and cooled down feeling good.
I ran 1:16:02 in the half a year ago today. I don't know if it was my best race (hard to beat a finely executed marathon PR), but it is pretty high on the list. I'd like to improve on that a lot in time. I'm enjoying running without the pressure of racing/training, but I do miss racing. Hopefully get back at it this spring.