TM warmup 5 minutes. then 8:45 at 4% for 50 minutes, 5 minutes easy at end.
The first 5 minutes of incline I felt like I wouldn't be able to make it, but on both this run and the one earlier in the week, I can really start to feel my body kind of downshift or something and just get more efficient in changing speeds or relaxing. It is a good feeling.
15 min warmup and cooldown. Then 2:00 X fast, with 200 of walk/run rest.
Splits were 5:33, 5:53, 5:53, 6:02, 5:53, 600 minutes per mile. I only walked a bit after each one, not even 10 seconds, and then transitioned to easy running. Started off a little fast but some of the slowdown was also the wind coming back. Good effort.
Long run of 3 hours primarily on roads/pavement (probably 85%). 800 feet of gain mostly in the first 5 miles. Started slow and with the elevation gain I was doing 9:30s mostly. Then I hit the middle miles from mile 8-15 which were all sub 9:00s. Last 4.5 were 730, 733, 806 (with 100 feet of gain) 755 and 830 so on average I was right about marathon pace of 750, but I was definitely working at the end and not slacking. Tired at the end but felt good.