Flourtown Tempo Loop - 20 miles, averaged 6:48 w/ 10 mile aerobic tempo
Final Big Workout: Warmed up about an hour easy moderate (7:14 pace), then 10-mile tempo in 1:03:48 (6:23 average), then cooled down to 20. I ended up walking for a bit because I was feeling really good and worried I might try to continue. I finished feeling better than I ever have. I got the effort I needed and 20 miles. No sense to keep pushing 3 weeks out. I've done that and you get burned. Saved it for the race.
Weather was ideal . . . for character building. 44 degrees with rain and windy (feels like 38 degrees). It was cold and soggy but manageable and my breathing was really solid during the tempo. Legs weren't snappy but they moved. A perfect way to be at this point. Very pleased with my fitness.
Splits: 6:26, 6:28, 6:25, 6:24, 6:22, 6:21, 6:20, 6:21, 6:21, 6:19
I resisted the urge to really push in the second half. Kept the effort right while still runningn the paces I wanted. A very good workout today.
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