AM 20 miler Rail trail from prospector. Lucked out today and had one of the top Master runners in the country helping me work through this workout. Dennis and I started at Prospector and ran to Star pointe and got a quick drink and a gel. Avg about 6:45 to 7:00 pace. Then started a 10 mile tempo, the goal was to avg 6:20 or so. I never checked my watch or Garmin to see what we were hitting, just running on effort. If I felt like I was starting to tire I would push to get out of the comfort zone. This part of the trail is nice because it is a gentle downhill that doesn't beat you up to much. Hit some of the miles 5:45ish but most were between 5:55 and 6:05 according to my garmin data. Ran out to 17 and got some water and another gel and did a 3 mile add on up the trail 1.5 and back to the car in Wanship. Felt good about the run, wanted to slow down but stayed focused on Dennis which helped me huge. He can really run and makes it seem like he is out for a morning jog. After the add on my avg dropped, but for the whole 20 avg 6:40.
PM 10 miles on pipeline from burch hollow to overlook and back with a little up the road. I was surprised how well I felt tonight. Out and back 1:09. My little breaking down cough is just starting night after the run. So I need to watch it the next couple of days so it doesn't worsen. Core work tonight with Bre. |