21 miles this morning. Very, very good workout. Finally! Met up with some of the STG running club and we did the 20 miles from above the store down. I did the first 10 at a brisk but not hard pace and then tried to hammer the second 10 miles down to the store. After I did one mile to cool down. Total avg for the 20 miles was 5:47 and the cool down mile was on it's own thing. 1:55:47 total for the 20 miles (last year on this workout I was 1:59:40 or something). First 10 miles in 1:02:20 or so I didn't keep these on separate times so I don't have the split breakdown for each ten miles. I wanted to just run nice and smooth here and kind of warm up and prepare for the second half of the workout. First mile was in 6:13 (way fast) and it just stayed fast all day. Even the Veyo hill was still in warm up mode and it was in 7:13 way faster than last year when I did this workout. Second 10 miles in 53:27 or something like that. I just was feeling very good. Even the hamstring that was hurting still hurt but I was able to focus on the run and just deal with the pain. 1. 5:38- this mile was 10- 15 seconds slow because of a water break and length was weird. So I ran around a 5:25 pace effort on this mile. 2. 5:05 3. 5:16 4. 5:16 5. 5:30- found my half empty water bottle here 6. 5:33- up the Winchester Hill 7. 5:12 8. 5:04 9. 5:32- lost focus and slide off pace a little 10. 5:18- could have pushed this mile under 5:10 but I was already way ahead of my goal so I was happy to just bring it in. Like I said I didn't have the garmin set for two different times (each 10 mile split) so I didn't have my second 10 mile avg. But from what Mik'L and I figured in the car I hit the last 10 miles at an avg of 5:19 pace or so... the math could be off. Not bad... even with the first mile that should have been at least a 5:25 if not faster but my water and gu were a little farther down the course like .15 of it was done as my first (10 mile). Then got going on the fast portion after the stop. Anyways I'm pumped about this workout. I did it last year and it gave me a lot of confidence going into STGM. I've been wanting to hit it again but have been worried about "how I'd do" since I've raced so poor all summer. This gives me a big boost to know I'm on schedule or close to it. I also had 98 road kills today of other people who were out running the course. That made if fun to be running down so many people the whole time. (Speedstar's 185.5)
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