I ran with Sasha and Mary Ann for most of the run, and with Daniel for a little over 2.5 miles. After a warm-up we ran 1.25 miles in 6:40, hitting almost all of the splits dead even. After 1.25 the goal was to keep going, speeding up to 4:48 pace (72 second quarters) for up to 1.25 miles more. I hit the first quarter in 73, but I started out slow the first 100 so I figured that I was fine. However, I learned something interesting after that. I thought that I could just maintain the same intensity and stay at the same pace, however I continuously increased the intensity from about 600 on in an attempt to speed up, yet I was not speeding up. I think now that once I get going at faster speeds I need to keep increasing the intensity if I want to maintain pace. I need to learn to make myself more uncomfortable during races in the 5k range, because I think that I actually have more in me then I have previously shown. I ended up making it to 2.25 miles total before I stopped because I was not hitting my goal pace, although I was still not running all out. Anyhow, my splits for the entire workout were 1:20, 1:20, 1:20, 1:20, 1:20, 1:13, 1:14, 1:14, 1:14. Total time of 11:35 for 2.25 miles. I then finished the workout with a long cool-down. After Sasha and Mary Ann caught back up we ended up doing another 1.75 miles in two segments at just under 6:00 pace. I ended up running about 11.9 miles total in 1:26:19. PM: I don't want to get in too many miles this week, and I ran farther than normal this morning, so I decided to cut my afternoon run a little shorter than normal. The fact that I was a little short on time also aided in my decision. Anyhow, I only ran 2.5 miles, and I did it fast, finishing in 16:54.
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