The long run. So, I went out for the first nine myself. I ran to Freedom Hills, (3.1) then did laps (3) and came home again to meet my sister for the second half. Legacy seemed like it was too close to a freeway today, so we headed back to Freedom Hills, did laps and came home again. I wanted to target 3 faster miles on 14, 15, 16. The laps around the hilly park weren't very conducive to this, so I ran hard on the road for 16 and 17. Regrettably, I inadvertently pushed stop while I was scrolling back and forth from distance to heart rate, and lost record of those faster miles. HR was in the 160s, so I figure I was around 7:20 for miles 16 and 17. I had a 5 hr. energy at mile nine, and I much prefer that over gels. I was as strong or stronger for the second half of this run. I was a bit short on liquid at the end, but overall I'm really pleased with this workout. I didn't just complete the miles like I usually have on a long run. My new shoes felt great; I think I'll order a couple pair more. I hope they are still clearing them out at Runners Warehouse. Overall pace for the run was 8:02, including walking up the hill to the park. Shannon was tired. This run included 2000' of elevation gain, plus those two quicker miles, so...for me, that's a very solid result. Hopefully I can stay home today and relax instead of heading into work again... 7:40, 7:33, 7:46, 8:10, 8:41 (hill climb to park) 7:51, 7:55, 7:29, 7:47, 8:15, (Shannon joined) 7:46, 7:46, 9:37 (walk up the hill) 7:55, 7:42, 7:20?, 7:20? ....
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