PM: 19.7 miles, averaged 7:20. HR 152.
65' @ Marathon Effort, 5' Jog, 6 x 45" Strides
Got up very late again and was going to move the workout to tomorrow for no good reason other than being hungover and lazy. After some coffee and a little grading I headed out.
Warmed up 4 miles with a few strides and got down to business. I did this on my winter tempo loop that is almost exclusively concrete. It certainly felt like it. Legs didn't have a lot of bounce but felt generally good, especially after 5 miles when I finally got rid of most of my phelgm. I hit 10.09 miles in 65'. The strides were not fast, but after 100' on your feet you tend to just focus on form and try to spin the wheels a bit. Cooled down 30'
I think other than a couple 20 milers on the treadmill this is my longest run in Michigan, but I haven't checked. With an 18-mile mid-week workout this was a really solid week. I skipped my hill blast for the third week in a row, but I will get back to those next week. Given the mess mentally that I am at the end of the semester, I'm getting it done.
Splits: 6:29, 6:29, 6:27, 6:28, 6:27, 6:29, 6:26, 6:25, 6:25, 6:19, 5:55 (short partial mile); Averaged 6:26.5. HR just under 166.
| 