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RE: why do Jack Daniels M pace workouts destroy me?
I think there is a ton of benefit to doing what you did. Sometimes on my own tempos I am finishing a little quick. Same with workouts. I think it is totally fine to do that and actually encouraged as long as you feel good, it's progressive, and happens almost spontaneously. I know John Kellogg was a fan of letting the last couple minutes of a tempo squeezing down to 10k pace and so am I. My guys go even faster than marathon pace at the end of their long run progression sometimes. It definitely teaches you something that carries over to a race. Don't know how physiologists would measure it in a lab, but I guess that is where the "art of running" comes in.
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