Thirds progression run, 11.81 miles in 1:30:00, 7:37/mi, HR 150. First third, rolling with some uphill, 3.58 mi, 8:23/mi, HR 139, very easy effort. Second third, nearly all uphill with some rolling & downhill last mile, 3.67 mi, 8:10/mi, HR 151. Last third, mostly downhill with some rolling at the end, 4.56 mi, 6:34/mi, HR 160. Saturday's scheduled run to work around appointments tomorrow. Some slush, snow & ice back on the roads for the middle half of the run (unexpectedly), but kept decent footing most of the way. Goal was to run by effort so instead of normal out & back thirds over essentially the same course, I ran my normal road route, started very easy and slowly doled out the effort over the course of 90 minutes. Looking at the results in terms of pace is deceiving, but the average HRs tells a more consistent story, so I feel like I hit my goal. I also needed a good run where I closed fairly fast and felt good while doing it (for confidence purposes) and I did that today. Now, are cold turkey sandwiches good post-workout fuel? Guess they'll need to be....plus, they're one of my favorite things I wait all year long for!
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