A very good long run last Sunday (6/11): half-marathon, 1:52:31 (8:35/mi). That’s 0:18 better than FIRST pace. Pretty stiff wind on the way back, but I pushed through it.
Speed work today with Doug, starting with 1200m and going down from there by 200m intervals (12, 10, etc) to 200m. All at 0:53 or faster splits (200m). I ran the last 200 at 0:34.
Swam a mile yesterday (47 mins).
Tempo run today: 7 miles, 55:20 (7:55/mi). Again faster than FIRST paces.
Fifteen miles today. Short on sleep again. 2:25 including stoppage time, so to speak. 9:45/mi, or about 9:10/mi minus the delays for shoe adjustments, etc.