6 mile run:
1 mile easy
4 miles @7:29/mile (7:24 avg actual)
1 mile easy
Ran with Chris this morning. First run this fall with weather in the forties. Had a hard time getting the speed going for the 4 tempo miles. The first two were about 7:47, but we made up for it with the second two, which were about 7:00 each. I have definitely lost some ground, whether it is from lackadaisical training (and injury) over the last couple of months, or from running too hard at the PDR, I don't know.
20-miler on deck for Saturday. Only have to maintain an 8:30 pace, and have previously done this distance @ 8:22.
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