AM: AEROBIC BUILDER: 3-2-3 SANDWICH
I met up with Ken, Jason, Dave, Ben, Jon, and John at the 21st Street Pond for a builder. Ken and I wanted 8 miles worth of 5:15 pace. I knew I couldn't do 8 miles non-stop, but I thought we could maybe swing 2x4 miles at 5:15. Jason joined us for the first mile, but quickly realized he wasn't quite recovered from last week's marathon and he backed off. Just before the 3rd mile of the builder Ken was starting to fade a bit and I was very questionable on whether I could hold for another mile, so I told him to stick with me to three miles and we'd adjust to a 3-3-2 or 3-2-3. So we rested four minutes after the first three miles then ran a two-mile set that went up over the pedestrian bridge (easily the slowest/hardest mile), rested another four minutes, and then we closed with a three-mile set. So it didn't end up like I planned (2x4) but I did still get 8 miles at 5:15 and I was more concerned with pace and quantity than I was with how it was broken down.
3 miles: 5:13 5:17 5:16 (mile 2 was likely 5:14 effort as I had to slow for traffic crossing)
2 miles: 5:06 5:15
3 miles: 5:15 5:15 5:15
PM: 2.05 easy shakeout run around South Weber, 7:14/mile pace. Then I did my core and pushups. I also did a fair amount of painful foam rolling.
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