since we are all masochist's . . .

here is a good running workout for those of you who
1) want to get faster for long runs
2) partially hate yourself

i am going to put this in terms of 70.3 training, because that is what i have been doing.  here is the workout:

1 mile WU
10 x 1 mile at goal Half Iron run pace.  find a route (can be from your house) that is 0.5 miles out, so one mile is out and back.  drink every 1 mile (like an aid station).  be sure to hit your goal pace. 

1 mile CD

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this is a brutal workout, phyically and mentally.  doing the same route, over and over makes it that much tougher.  if you are anything like me, you don't run your goal race pace much, so it is tough, let alone for that long! 

i tried to do this workout yesterday, 92 degrees out. .  yeah, i got 5 miles @ pace and the heat was too much.  i have done it successfully before though.  So - do this workout for some mental toughness and a physically challenging workout.