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4 by mile with Jon Ettinger pacing me

March 5, 2023 (Morning)

Exercise Type: Run

Weather: 50s and sunny. great weather

Comments:
Ran alone down Livingston, Morrison, and Nebraska to Oregon. Did a few leg swings and some 15 second drills as I jogged down Bingham and intercepted Ettinger as planned at 9am. We jogged up to the gate above Sherril Dr (22:00) and started the 4xmile going south to the far end of the road bridge just north of Rock Creek Ford Road Ford. His watch guided us. Ran the next three back and forth on that same stretch. Cooldowns were roughly 2 minutes after the first two intervals and 3 minutes after the third to ensure we kept the quality high. I'd hoped to be at 6:30 pace or faster and was pleased with the times. Definitely made the conscious decision to keep the pace aggressive. The workout felt manageable as mile repeats, but definitely didn't feel like a pace I could have kept up for 10 miles. Put in a conscious effort to push the last 880 of the final mile. At his suggestion we cooled down up to wise road and back along Western to my house (25 min). Ended up driving him home. Feeling good, although feet are achy, especially the big right toe joint which has bee unhappy for a few days.
Splits on Jon's watch were usually two seconds faster than mine, so these listed split the difference.
6:12
6:08
6:03
5:54