10 mile tempo @ marathon pace; 2x30s sprints
Conditions were 82 F w/ 75 F dew point, so I was really just hoping not to crash and burn again. I decided to take the first couple miles easier, get into a groove until 6 miles, and then if I was still feeling okay to push it the last 4. I averaged 6:20 the first 6 (#2 was 6:29, fell asleep a little bit) and I actually felt good still. I upped the tempo and went through the last 4 in 6:04, 6:09, 6:09, 5:58. Wow. No overheating. I felt like I could keep going awhile. My shoes got soggy at mile 7 but my legs seemed to go numb and it didn't matter. Final time 1:02:20 for 6:14 average. I've never felt so proud about an effort like this. I figure I've only got 3 or 4 more weeks of heat and then I can start pushing the paces and find out exactly what kind of shape I'm in. Winter is coming.
Also, this is my first week over 70 miles. It's been a pleasant surprise to find that training hasn't been a big drain on my family life. I seem to find ways to sneak in a few extra miles here and there, and suddenly I'm going from 60 to 70 to 75 and it's not taking a lot of time. I think I can get to 80 and keep roughly the same schedule.
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