This is the 3rd time writing this, each time it gets less and less. (I don't know why it is not recording the entry?) noon - Green Valley Loop. Home to Dogpound to Riverside (miles 1-4; felt good, held back a little as to not push to hard, ave. 6:50). Up River Road across 7th South and around the Black Hill (miles 5-9; kept the ave. at 7:00). Now the uphill section - up Indian Hills to Valley View up to Bluff, and up the Parkway (miles 10-17.5; still strong up Indian Hills 7:00, slowed to 7:20 up Valley View and Bluff, killer hill up Parkway 8:13, then another 1.5 at 7:20). Then tried to bring it home at a decent marathon pace ( first 2 at 6:04, pretty close, feeling good; next 2 at 6:20, pace kept slowing but then I would notice and bring it down again; big incline at firehouse 6:48; cruised the last two in at 6:30). Overall ave. 6:54.
Felt very positive about this workout. Best long run I have had in a long time. Water at 5,9...; energy drink (name? got from Steve) at 11,15...; gu at 17. Felt this gave me a little zing toward the end. (NB)
RHR-41
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