AM: AEROBIC BUILDER
I met up with Dave and Albert at 21st Street Pond for an aerobic builder. My thoughts going in were 9.5 miles at 5:20. But I got off to a faster start than planned and kept rolling with it. Once I got to the T in the road where you turn left for 9.5 or right for 8, I had a choice. I could slow down a bit and get the 9.5 or keep pace and hit 8 (I knew I wasn't quite ready for 9.5 at 5:11 pace). So, I decided I wanted to keep rolling at 5:10s. I ended up with 8 miles in 41:28 (5:11 avg).
Mile 5 has a pedestrian bridge that goes up and over I-15. That mile is a very good indicator of effort. Usually if the effort is about right, I only lose 3-4 seconds on that mile. If I am over-reaching a bit, I will lose more. Today I lost 7 seconds on that mile. That seems about right. I knew that 5:11 pace was a tad quicker than I was ready for today, but I got through it. I need to show more patience though early on in my post-marathon training. This ended up just fine, but really the 9.5 miles at 5:20 would've been more marathon-specific and what I was aiming for.
PM: 4.3 miles easy around South Weber.
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