On tap today was yesterday’s missed long interval workout. I struggled with what workout to do, but opted for this as I know the progression will be more intervals. It was 4×800 at 6K pace with 3 minutes of rest between. I ran into Wirth again, but stayed on the paved trails as much as possible so that I wouldn’t get stuck in the mud! It was dark and a little foggy/misty and about 36f.

The splits were:

5:11

4:21

4:11

3:55

I like seeing them get faster and also know that terrain played a difference in them a little bit too, the first one was pretty much all uphill in mud. The last one was pretty much flat pavement! I felt good and didn’t feel like I was running all out.

Overall 4.95 miles in 49:36.