Bigger workout: 14 miles at a 6:11 avg. Hit the first mile in 7:22 then Tinman tempoed the next 10 miles to hit 11 total in 1:06:40- So around 59:20 for the 10 mile tempo section (5:55 avg). Then three miles back home slower but not at dead cool down pace.
Started out heading straight out to the freeway then down into Bloomington onto the trail at Man-o-war bridge. Up the river trail all the way to River road then back down the inner river trail all the way down to where it climbs the steep section by the cliff. There I ended the tempo. Then the 3 miles back were through B-hills and back out to River Road.
Kept it cool and loose trying to hold a pace that I could keep for 3+ hours. Every time I would get going down around 5:45 I'd loosen up and slow down a little. Ran all the uphill sections EZ and really only pushed the last mile just because it was the last mile so I hit a 5:35. Then because the legs were already "moving" the cool down miles were all sub 6:30. Felt ok but not super. Groin pain is stable but it sucks not being able to do any sit ups or core work. Could really feel it around the 8th tempo mile. Feel flabby in the mid section.