AM: 10.25 miles w/ 2.8 mile warmup including strides then 20 x quarter mile on the road w/ 30 seconds rest. A quick look at the splits tells me I probably averaged 76 something. Goal was 5k pace so this was right on although my splits were inconsistent ranging from 73-78 (on the roads I'll give myself some slack here). The goal of this workout was to stay sharp without grinding. I think I accomplished that today. Overall this workout was annoyingly hard where it never hurt bad but the 30 second rest was so short that it was never too comfortable. I felt like I was stopping and walking 10 ft and then turning around and starting again. In total it was 5 miles at 5:05 pace and I'll take that. Cooled down about 2 miles after. PM: 4 miles easy no watch. This was my last double of the cycle. I started doing double runs earlier this year and got up to 4 per week. They usually were just 4 slow easy miles but the second run has been great for my running. I'll look forward to starting up again when I recover from the marathon. | 