Today's workout was brutal. I ran with Sasha, and after a warm-up of about 2.75 we went into our tempo. We ran it on the same course as the 5 mile tempo. Sasha ran the first 10 miles, and I ran 15, which meant that I had to go back and forth on that 2.5 mile stretch 6 times (5 turn-arounds... yuck). Anyhow, here are my splits: 5:43 - Just getting warmed up 5:36 - Sasha is pushing the pace 5:39 - I take the lead at 2.5 (first turn-around in 14:08) and it stays that way 5:33 - Not trying to push the pace too much. 5:37 - Second turn-around at the finish of this mile (splits: 2.5 miles - 14:00; 5 miles - 28:08) 5:28 - Got confused and thought we had slowed down, so I ran a 1:19 final quarter to this mile 5:41 - Sasha wanted to slow down just a little so he could recover from the previous mile 5:33 - Third turn-around (2.5 mile split - 13:56? not completely sure)
5:32 - Feels good 5:36 - Fourth turn-around at the end of this mile (splits: 2.5 miles - 13:54?; 5 miles - 27:50; 10 miles - 55:58) 5:25 - Alone now, starting to push the pace a little more (half mile splits: 2:44, 2:41) 5:26 - Backed off a bit the second half (splits: 2:41, 2:45) 5:23 - Last turn-around halfway through (splits: 2.5 miles - 13:33; 800 splits - 2:42, 2:41) 5:23 - Originally thought it was a 5:24, but realized that I was wrong when I figured out my splits later. Tried to push it faster, but couldn't. (splits - 2:40, 2:43) 5:27 - Really started to fade this mile. Sasha joined me for half of the last mile, and half of this one, but it didn't seem to make a difference. (quarter splits - 1:23, 1:22, 1:22, 1:20) (other splits: 2.5 miles - 13:31; 5 miles - 27:04; last 10 miles - 54:54; 15 miles - 1:23:02) All in all, this was a really good workout. Hopefully this will help my body to store more fuel so that I don't crash in my next marathon. I actually ran the last 5 miles just 13 seconds slower than my PR for the 5 mile tempo, so I am pleased with that. I am not happy that I faded as much as I did the last 1.5 miles. It was all I could do to not slow down any more than I did, and the last quarter (1:20) was all out. Afterwards, we did a short cool down to Sasha's house, after which I ran home. Color markers indicate corresponding sections of the 5 mile tempo either for 1 mile, 2.5 miles, or 5 miles, as well as for 10 mile splits.
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