13.15 mi, 1:55:35, 8:47 avg
Had some nice cooler temps but did not get started until almost 8:30 by the time I had my cooler in place and warmed up, then ran into Jenny and chatted with her a few minutes. Plan was 60 minutes easy, then 6x(3 minutes @10k, 2 minutes @MP), followed by 20 minuntes easy. Took it kind of easy for the easy part, averaging a few seconds faster than 9:30, including a pretty slow warm up mile.
So, the first pick up was not good at all, I was stuck in the low 8:00's but should have been running about 6:45, finally edged a little faster but not much, averaging 7:57 for the first one (which was slower than what the slower part was supposed to be at about 7:30). So, I decided this would just be 6 x 3 minute pickups and then the cool down. Next couple were better at about 7:00 pace, then, for the last 3 I was closer to 6:45 pace and even followed the last one with 2 minutes at 7:55 (faster than the first 3 minute pick up). Felt better at the end, and I still didn't mess up my right foot.
After the run, had lunch with the boys at BJs and then visited with Sammy for a little bit when I dropped them off.
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