Medium effort distance run for 8 miles. 4 on the road and 4 on the gym treadmill. Effort and heart rate for 6/min pace has definitely gone down. Later changed into my old Mayflys and did 6x.2 mile stride outs at 5k effort/full 2 min rest going downhill. Worked on form and staying relaxed at pace keeping the knees up and the stride more tightly arced. I have a natural long low angle back kick which tends to create less mechanical efficiency at faster paces. Stretched the hip and legs out later with some new stretches I picked up. Overall a beautiful day to run out there and I will definitely be out for seconds this afternoon:) Good luck to all who are going to Boston! One day I'll get there also and probably when I'm 80 if I'm lucky but I will get there eventually. PM-Easy 4 mile jog this afternoon. Ft Union loop.
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