Big Workout 6:23 avg for the 20.3 miles. Ran the first 5 miles from here around the park and B-hills to the club TEN mile loop on the river. Then starting at the trail I picked up the effort to Tinman pace for the 10 mile loop. Then once I finished the loop I was going to head back home the way I'd come but decided to just re-loop the inner trail around the DC and head home that way via River Road. So I kept the "tempo" rolling through 13 miles instead of 10. Hit a 5:59 avg for the 13 mile tempo and it felt really good. Actually took a few miles to get going but then I ran smooth and never got close to the red line. splits 5 mile warm up- 8:01, 7:16, 7:06, 7:14, 7:06 13 mile temp- 6:29, 6:03, 6:11, 6:04, 6:13, 5:54, 5:36, 5:52, 5:42, 6:03, 5:54, 5:54, 5:51 2 mile cool down- 6:36, 6:31 Basically all and more than I wanted on a pretty low key effort. Felt as pain free as I have all week. Groin and hernia pain was minimal. Hammy felt great. I did battle a slight side ache for most of the tempo and had to work on breathing to keep it at bay. And the biggest pain was my shoulder, arm, back and lat being sore from playing dodgeball with the young men on Tuesday night. Anyways pleased with the run, and more pleased I didn't have to dig too deep to get through it. Now I've got 10 days to heal up all my little aches and pains before letting it all out at the Modesto marathon. Hoping for a nice taper:)
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