AM: Signed up for Beach to Beacon in 2:47 (maybe a PR). 6:40AM is too early for this Rock Star.
Flourtown Tempo Loop (mostly) - 20 miles, averaged 7:31
I was going to do abut 15-17 miles w/ 8-tempo around 6:25-6:30 pace but decided maybe 17-18 miles with a long warm up and a longer tempo if I felt good. I warmed up 6 really easy and did 10 miles moderate down to marathon pace. I felt really comfortable and now that I checked have checked my splits I can see why :-) Well, after not giving myself at least two recovery days and it's been 5-6 weeks without a 20 miler, any substantial longer runs, and mostly 60 minute runs, this could have been a lot worse. I'm happy pretty much any day I can knock out 20 miles and feel relatively good at the end.
Averaged 8:36 for the 6 miles and averaged 6:42 for the 10 miles, but I started at 7:00 and ended at 6:28 for the last two. A nice long and controlled progression and just stayed relaxed and gave it a slightly uptempo effort. It pains me to count 6:50-7:00 as marathon pace but this was maybe a click or two of full marathon effort and I am trying to be more in tune with pacing and effort, mostly not taking splits, and not checking pace for easy runs.
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