MARATHON-PACED BUILDER: 10K MP 1K REST 8K MP I met Ken, Jason, and Ben at Beus trailhead. They had already met at Kneader's and left a car. We warmed up 4 kilometers and then did our workout. The plan was 10k at goal pace, 1k moderate rest, and 8k at goal pace. I aimed for 5:25/mile, trying not to go faster, knowing that specificity is key at this point. I hit both the 10k and the 8k at 5:24/mile avg and ran the 1k moderate rest at 6:04/mile pace. |