Did an 11.7 mile loop twice. Total distance 23.4 in 2:43:46 (Average pace 6:59? This doesn't seem right. I may have to get in my car and map this out with the odometer. I used google maps.) The first loop was in 1:23:37 and the 2nd loop was in 1:20:09. I know the first 3 miles were average 7:40s and I know the first 3 miles of the 2nd loop were average 7:20s. I have a hard time believing my pace throughout the rest built up to equal sub 7:00s. More on this later. For now I'll call it what Google Maps has and update it later. If it is correct, I may have to reconstruct what my M-pace should be. This run was a very tough one. I was battling a number of times. Strong winds in my face it seemed constantly and the route was considerably hilly.
Update: Ok, I drove the course and I came up with 11.3. I'm going with this because it seems much closer to my pace capacities. With a first lap in 1:23:37 that would give me 7:23s and the second loop in 1:20:09 would give me 7:05s for a total run ppm ave of 7:14s. A very solid run considering course terrain and wind conditions. This was the last of my very long training runs. BQ here I come!
[Asics Gel Speedstar2 -- 35.85/ Nike Vomero2 -- 193.5 (Switched shoes halfway through. I don't think the Speedstars are soft enough to go over a 1/2 marathon. Way too much strain on my knees.] | 