Now that I'm happy with my base mileage (65-80 mpw) with decent recovery its time to add in another workout into the mix. This is a long temp on a long run. Today I decided to try an old classic of mine 3 mile warm up 5 miles at marathon pace 2 miles easy 5 miles at marathon pace and 2.5 mile cool down. The run went well my 2nd 5 miler was not quite at marathon pace (7:09 for 5 miles) due to a stiff 15 mph Oklahoma wind but it was equal or harder effort than the first 5 miles (5 @ 33:48). Nice little workout for 17.5 miles in 2:12.
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