We had a big group out this morning for some lactate threshold work. After the warm up we kind of split into two groups. My plan was three reps of two miles at 10:06 (5:03 pace). This was an extension of the 1.5 mile reps I did last month. Same pace, overall distance, and rest, but each rep extended a half mile longer. I got out too quickly on both the first and second reps and paid the price for it on the third rep. But overall it was a great, successful workout.
Splits: 9:57.18 (4:57 5:00), 9:57.74 (4:56 5:01), 10:09.03 (5:02 5:06) I tried to keep that last mile on pace but I just couldn't. I was spent.
PM: 4.5 miles easy, avg pace 7:43/mile for first 4. I met Dave and Denver at Denver's house and I pushed Evie and Nora in the double jogger, while Dave pushed Hannah is a single jogger (Denver helped some too). The steeper hills were tough!
Then Evie wanted to practice for her kid's K so we ran 0.5 miles with her at 10:14/mile pace. Which I think is pretty good for a 4-year girl.