13.5 - 9 ft. - 1:36 on feet.
Same route as yesterday, just a little bit farther. Goal for today's workout was warmup, 20 minutes at lactate threshold or roughly my half marathon pace, 15 minute resting "jog" and then another 25 minutes at pace. Cool down a couple miles.
I was actually slightly anxious about this workout because I have not run any type of tempo run on the road since before Ogden in May. I didn't know how I would feel or really what pace to shoot for. I figured that somewhere between a 6:20-6:30 would be about right on the flats, but also worried that might be a little ambitious. I decided to start at about 6:30 and work into it. I figured I could get 3 miles in 20 minutes and then shoot for 4 in the second set.
It turned out well and I am pleased with it. I pushed the last mile below my half marathon pace to finish strong. Zero hamstring pain during. Now to see if it flares up later. That is the true test.
1st set - 6:30, 6:23, 6:19
2nd set - 6:18, 6:13, 6:09, 5:58
Not too long ago, during a conversation with a couple coaches (who were/are not coaching me), I told them I wanted to train for a certain mountain ultra. In unison they said "Don't do it. You will lose ALL your speed!"
Happily trying to prove them wrong....so far.
| 
