September 30

AM: 2 miles @ 10:30, 800 jog, 4 miles @ 5:40/mile, 800 jog, 2 miles @ 10:30, 16 miles total

I'm happy to report that this workout went better than expected. Liam and I jumped on the track for this one with a lack of any better place for it. We hit the first rep fairly comfortably and relaxed, trading the lead and running even splits for the two miles. For the middle rep, we started off fairly slowly (2:54 at 800) and then negative split the rest of the way. For the last rep, I ran a slight negative split, while Liam ran a huge negative split with a 4:59 last mile. The idea behind this workout is to run roughly 10-mile pace, marathon pace, and then 10-mile pace for the respective laps, so I'm pleased with how we were comfortably under the target times. Afterward, I added on a 30-minute cooldown since I won't double today and because it was more or less perfect fall weather: cool, dry air in the 50s.

Splits: 10:25 (5:12/5:12), 21:51 (5:36/5:31/5:22/5:22), 10:21 (5:11/5:10)