AM/Lunch: 21.2 miles, averaged 7:58. HR 155.
12-Miles Steady/Moderate
Warmed up 5 miles in some very fallish weather. Mid-50s. overcast, threatening rain, and somewhat windy. Schedule called for 18 w/ 10 steady, but at this point I want to get in some solid 20 milers for the 50k, but mostly so I can build toward something more respectable in April.
Felt strong throughout and the effort was perfect. Wanted to run around 155-164 BPM, so that I was maybe just slightly creeping into marathon effort for the last couple miles. I averaged 7:34 for 12 miles, which is far from what I am capable of but even two weeks ago that would have just about killed me after 8 miles. Averaged 160 BPM, only slightly creeping out of the intended goal the last mile or two. Cooled down for a bit.
Ran unfueled and nothing but coffee and a few swallows of water before. Never bonked, and felt like I could have taken the steady miles out to 15 or maybe even 18 if asked to.
Night: AIS and PT
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