This was my last "hard" workout before the marathon. I ran a Yasso 800 on the TM (1 percent incline) and crushed it. Each interval was followed with a 400m at 8:34/mile pace recovery.
2 mile warm up with strides.
The 800 sets were as follows:
3 @ 5:49/mile pace
3 @ 5:46/mile pace
2 @ 5:42/mile pace
1 @ 5:36/mile pace
1 @ 5:27/mile pace
about 5:44/mile avg pace.
This workout and the half marathon 2 weeks ago @ 1:23:40 suggests that sub 3 hours for the marathon should be a reasonable goal, maybe a few minutes faster. I will plan to run with the 3hr pace group to start and will see how I feel from there.
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