Right before the fray

4 mi.  Today was a lay back and show up track workout.  I just want to approach this Sunday’s A1A marathon with the freshest set of legs possible.  I’ll eat well for the next few days, hydrate, and not look to press the speed in the morning workout.  Paul knew most were there and doing half or full A1A, so he made the workout distance friendly.

1 mi warmup
1000m w/200 m recovery
400m w/200 m recovery
200m w/200 m recovery
400m w/200 m recovery
800m w/200 m recovery
400m w/200 m recovery
200m w/200 m recovery
400m w/200 m recovery
200m w/200 m recovery
1000m w/200 m recovery

I ran the last 1000 with Erica and Tom M., they are looking to go 1:29 for the half.  Going 6:45 for that final interval was good. Now rest and fuel for a potentially hot day. I do well in those conditions and I like the A1A stretched out course.  I know I’ll be alone for most of my miles so I have new music on the magic iShuffle.  Let’s see what A1A #7 has for me…

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