Ten miles of pain with my Dad. we did 5 times one mile at 6:00 pace, with a mile rest. Sounded easy at first (how naive I was). I'd run a 10K faster than 6:00 pace, with no rest. So I asked my dad, "Only 6:00 pace? And with breaks?" He basically told me "you'll see". What I didn't realize was that two of the fast miles would be uphill, into a head-wind, and that the "breaks" were going to be run at a briskish pace, three of which would be uphill, into a head-wind. At 4 miles, 3 uphill, and two of those uphill miles fast, I felt pooped. Now I understood why we were 'only' going 6:00 on the intervals. My splits for the first two miles were 5:59 and 5:53. The downhill miles (5:50, 5:50) were easier, but I was still getting murdered aerobically. The final interval was at the end of the workout, and as a consequence I got to run the hilly course by my house (those of you who've run with my dad recently know exactly what I'm talking about) in 5:50. Total time for 10 miles was 68 something. Felt like the workout was a success. Took a 50-minute nap after my run. More accurately I lay on the couch, incapable of movement, more dead than alive, until I had recuperated sufficiently to walk.
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