<p>Checking in on so many KR threads now, I thought I posted my morning workout here but I did not. So I will.</p>
<p> </p>
<p>6:00AM 15:00 of stretching followed by 50 pushups and about 3:00 of very painful core work. Man, the pushups just before the core - well, I guess pushups are core work - they are nasty. Not only to the core muscles, but the poor deltoids, too. (May I please have some cheese?)</p>
<p> </p>
<p>12:30 PM I am following a half marathon program in training for my next two target races, which are a 7.1 mile hilly road race in October, and a relatively flat 15k road race in November. Today's workout was 2*2-miles at HM Pace. McMillan says my HM Pace is 7:16/mi, so I gave that a shot. Mile 1 was too fast so predictably Mile 2 was slower, and I finished in 14:30, pretty much right on the nose. On the second go-round, I did not allow myself more than the suggested recovery of a slow 800m jog- I probably should have rested just a bit more. Mile 1 was 7:26 and Mile 2 was 7:35 - falling well off pace.</p>
<p> </p>
<p>Total of 6 miles including 1mi warmup, 4 miles at HM Pace, 800m recovery, and 800m cool down. </p>