AM - 22 mile long run w/ 26.2K (16.3 mile) AT Tempo in 1:29:45 (5:31/mile avg). Tempo loop. 4 up, 2 down. Splits - 5:37, 5:36, 5:36, 5:33, 5:33, 5:31, 5:29, 5:32, 5:29, 5:32, 5:30, 5:30, 5:32, 5:27, 5:27, 5:24, 1:29.
PM - 3 miles.
Had three possible workouts in mind for this morning (2x10K, 5-4-3-2-1M, and 13-15M AT), but ended up just deciding to do the full simulator when I woke up and saw this. Target was ~5:35 and not under 5:30. For the most part I stuck everything right in the range. I've done this workout a handful of times, and know by now that it's better to hold back a little.
Waited until it got warmer (mid 70s) in the late morning before I got started. Chicago weather can unpredictable, and I want to be ready for non-ideal conditions. Dropped 8.5 pounds worth of fluids during the run. Hopefully I won't actually have to run a marathon in the 70s (or 20s!) this year.
I also wanted a really flat long run today, as while most of the LRs this summer haven't been too hilly, they haven't been Chicago style. The tempo loop actually goes up and down about 10-12 feet every mile, which is actually more elevation change than Chicago's course.
The fact that I even made this graphic shows I'm very bored with Andrea gone for a week.
This wraps up my highest mileage week of the cycle. I'll start cutting volume back from here.
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