Big workout/ Long run. 21 total miles on my big town loop. 11 mile warm up at 6:42 avg. 10 mile MP tempo at 5:41 avg. So something like a 6:12 avg for 21 total miles.
Hit the warm up with the plan of keeping it honest but ez enough to be able to run a good tempo section. Looped by my house at mile 8 for a potty stop and to shed some layers. Grabbed a GU and an hammer tab drink. Didn't take them until I was at mile 10. After that I jogged another mile to let them settle a little before starting the tempo. Ended up hittin mile 11 right around the old summer tempo starting spot. The plan was to run from there around the summer tempo loop and take it all the way down to the DC for a full 10 miles at marathon pace or somewhere in that range as I really don't know what MP is right now.
Spits: 5:41, 5:46, 5:40, 5:49, 5:48, 5:38, 5:38, 5:42, 5:38, 5:29
Pretty even effort according to the hills in the run. Hit the first mile a little faster than planned. 2&3 were perfect. 4&5 I knew would be slower as you get on and off the Mesquito trail and some hills. 6,7,8,9 were all locked into a nice flow. 8 being a little slower because of the hill under river road but very even effort. Then 10 was a little harder effort because I could smell the barn. Had to go around the restrooms then up to the flag pole by the DC to hit the even 10. After that I should have cooled down but I just walked back to the truck and called it a day. Pretty happy about the results of todays run. Hip started out hurting throught the first 8 miles but after that the heat patch must have warmed it up and I really didn't feel it the rest of the run. 29 F at the start. Overcast.
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