5:52 AM. Partly cloudy, temps start 78 degrees end at 82 degrees. The intermittent cloud cover was a big help. Ran from my house, meandered to the fairground/glovers lane loop and back. Mile 15-18 were at the Mystery Field. 20.4 miles/3:15:02/9:34
I've been dealing with a lot of niggling little injuries the last few weeks, and some fatigue issues. I'm really glad to have gotten this long run in but I know I can do better. So, although my pace was slow here's the splits:
Miles 1-7 avg. was 10:12 per mile. I wanted to start real slow and make sure I could go the distance today. Miles 8 & 9 were MP 8:31, 8:25 (8:28 avg for the 2). Mile 10 & 11 9:31, 9:59 miles 12 & 13 were MP 8:44, 8:38 (avg 8:41, about 10 seconds off). Mile 14 & 15 10:05, 9:53 Miles 16 & 17 were MP 8:22, 8:10 (avg 8:16 for the 2). Miles 18 - 20.4 avg 9: 43. Probably drank around 40 oz. of water. Had gu at miles 14 and 18.
So, there it is... The bad: I'm slow, especially lately. The good: negative split of 4:12 for the run. My six miles of intervals (3 x 2 miles with equal recovery) averaged 8:28 per mile, my goal marathon pace is 8:30. My last 2 mile interval at miles 16 & 17 were good splits for me, and felt good to do them that far into the run. I finished feeling great, the run didn't wipe me out. My weekly mileage for Saturday through today is 71 miles!
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