I ran with Sasha today and after a short warm up of less than 1.5 miles, we jumped into a 10 mile tempo run. Sasha was kind of testing himself to see if he is getting better after the ear infection, while I was just wanting to do a shorter tempo than last week. I finished the tempo in 57:44, while Sasha fell back the last couple hundred meters and finished in 57:48.
Mile splits are as follows: 5:47, 5:49, 5:49, 5:50, 5:52, 5:49, 5:47, 5:48, 5:39, 5:34. 2.5 miles splits: 14:30, 14:37, 14:31, 14:06. 5 mile splits: 29:07, 28:37. After the tempo we finished up with a long cool-down, speeding up near the end and hitting the last half mile in about 2:55. Total time for 20.1 miles 2:12:12. It is interesting to gauge how I felt today compared to how I felt last week. The pace felt easier last week than it did today (maybe I am still recovering a little?), but today I felt less shin tightness and pain than I did last week, and it went away sooner (from doing less speedwork this week?). Also, I noticed that my legs felt much more tired last week after I was finished with the run, however I felt like my fuel levels were worse today (did I not eat enough the last few days?). Anyhow, a nice long run. I might keep my long run easier next week as well. I will just have to wait and see.
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