21 miles on the Murdock (all flat) with Mike, Reed, and Jeff. Toni joined us for a few miles. Mike and I have talked about doing a 4:3:2:1 workout (miles) for awhile, but we haven't attempted it -- until today.
4 mile warm-up, then 4:3:2:1 with brisk easy running between intervals (1 mile after the 4, .75 mile after the 3, .5 mile after the 2).
Averaged 5:35 for 4 miles, 5:25 for 3 miles, 5:17 for 2 miles, and 5:07 for 1 mile. Mike and I hoped for slightly faster for each section, but the effort felt right, and we felt great about the workout. As always, Mike looked great! He's in for a killer race at St. George. Although Murdock is generally flat, there are many gradual rollers, which makes speed on the Murdock tough. But, that's a good thing.
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