Running tempo (Roads - home ) 2:07:27 [3] 16.46 mi (7:45 / mi)
shoes: Asics GT-2000 4 - Black/teal
I've been dreading this workout, but it went WAY better than I anticipated!! 4 mile warm up, 8 mile tempo at marathon pace and then a cool down. Tempo splits; 7:03-6:56-6:42-6:52-7:02-6:53-6:56-7:13 -very happy (6:57 average)!! Tempo portion - hwy 7 from the church to hwy 33 and back just past Centerline.
Dry roads (except first and last mile - lots of ice on the gravel road) and 14 degrees to start, 23 at finish.
Ended my workout with a bang....literally! Wiped out on ice, smacked my knee pretty good and jammed my thumb. I was just turning around to do a little out and back to get an even 17 miles and fell....so much for that, called it a day. Should be fine though.