Got up and left the house at 4:30 this morning. Kellie was going running at 7:00, and I wanted to get in a long run so that = 4:30 am start. I was actually really excited to get in a long run and a good workout. I left my house and ran out to Osborne corner and dropped my water pack and at a GU. I was going to meet Rich there but he didn't get home from the movie until late so he wanted to sleep in. My goal today was to run the first 5 miles at a 7:25-7:30 pace and then drop the next 5 miles by 10 seconds and then the next 5 10 seconds and then the last 5 miles 5 seconds. So kind of like a long progressive drop in pace tempo run. I ran out to Osbornes and then made to 5 mile loops around the golf course and then back home. I was hoping to shave off 25 seconds after the first 5 mile warm up. I was able to drop 28 seconds, and I felt like I could have taken more but felt like there was no reason to do so.
5 miles ave pace 7:27 10 miles ave pace 7:16 15 miles ave pace 7:06 20 miles ave pace 6:59 ave pace for 20 miles 6:59, total running time 2:19:42 Splits 7:45, 7:28, 7:14, 7:13, 7:10, 7:08, 7:10, 7:15, 7:12, 7:00, 7:09, 6:42, 6:41, 6:51, 6:39, 6:32, 6:23, 6:39, 6:41, 6:48 I felt really good today, I don't know if it was becasue of the great weather or because I am in better shape than I think? I felt like I could have run faster today, I really never got tired or fatigued? I hope that I can run good in the Ogden half, this run really gave me some good confidence.
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