21 mile long run: ran about 8.5 easy around the neighborhood then changed into the A6 (first time wearing these: A+ awesome shoe!) then did 3 x 3 mile LT efforts with 1 mile easy between. I was thinking 5:45ish but I felt great today and ended up a bit faster. Also wanted to keep the recovery miles at a normal easy pace rather than a shuffle. Splits were 17:02 (5:42, 5:40, 5:40), 7:05, 16:56 (5:40, 5:39, 5:37), 7:07, 16:52 (5:41, 5:39, 5:32). Finished easy after that. The faster parts felt hard but I felt smooth and had something left at the end. Recovery week paid off today! 6:22 AP
|