Day 7: MP2

Today was the first time I've felt fast since the 2011 Surf City Half Marathon.  Here was today's plan:

Workout	Unspecified by HB
Distance	3 miles
Goal	8:45 pace

and here's how it turned out:

	MILES	TIME	PACE
TOTAL	5.3	0:45:36	08:36
Lap 1	1.0	08:43	08:43
Lap 2	1.0	08:43	08:43
Lap 3	1.0	08:37	08:37
Lap 4	1.0	08:29	08:29
Lap 5	1.0	08:36	08:36
Lap 6	0.3	02:28	08:10

According to the garmin data, the first two laps were slightly uphill.  But except for lap 4, the route seemed like it was downhill the whole way.  I felt like I was in cruise control for the first 3 miles, so I used my reserve energy to attack the slight incline at mile 4.  I was torn between going for it hard like a true RW Advanced Plan tempo run or staying in range of the MP, treating the run like the first 5 miles of a marathon.  I compromised by slowing down over the last mile and coasting to the end. 

I gained quite a bit of confidence from Tuesday's speed work (I'm bummed that my business trips are going to force me to miss the next two track days.)  The muscle memory from the pace of the 800s made today's MP feel easy in comparison.  I was able to find a good groove and lock it in.  I also realized that Duran Duran and the 80s in general have no place on my running playlist.

http://connect.garmin.com/activity/203313163