The legs felt a little flat during the 2 x 3-mile tempo workout tonight. It may have been from the combination of miles in the legs (53 miles in the last 4 days) and cycling for 25 minutes on the bike during lunch today. After a 2.5 mile warm-up I went straight into the first 3-mile tempo. The goal was to run at half-marathon goal pace, which I'm considering 5:33-34 pace (sub-1:13). I ran the first 3M tempo in 16:43 (5:37, 5:32, 5:34). It felt like I put in a bit more effort than what the time reflected, maybe because of the windy conditions. The 2nd tempo was much better at 16:35 (5:33, 5:32, 5:30). I honestly thought about stopping at 2 miles on the 2nd tempo because I was feeling tired, cardio-wise and fatigue in the legs. Obviously, I overcame the mental challenge as the last mile was the fastest of the workout. It was a good and mentally tough workout.
Today: Noon - 25' bike and core exercises; PM - 11.2M including 2 x 3-mile tempo (16:43, 1635)
Thurs: Noon - 8.6M @ 6:51 pace; PM - 5.5M @ 7:18 pace
Wed: 10M @ 6:55 pace