Two 3 mile speed runs

11 mi. Today was the first real effort run since the A1A Marathon. The plan called for a 2 mile warmup, which at 4:50 am is a wake-up, then 3 miles at 10 seconds below goal marathon pace, a mile of recovery, the 3 mile thing again, and 2 miles of cooldown.

John and Maureen came to run, Maureen had a bothered hamstring so she ran warmup and cooldown plus a pair of 2.5 mile runs. John and I did the 3 mile Alton loop around Military Trail and Dwyer High School.

The first set was too fast, with miles of 6:32, 6:33, 6:25. The second set was closer to the 6:35 desired pace. They were 6:25, 6:32, 6:36

I was happy with this not knowing how I’d fee after nearly a week of time off for recovery. With a short run tomorrow and the 10 mile tempo on Thursday, this is a good lead-in for that big effort.

– dm

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