15.02@8:30 HR 154 bpm
Today felt like a win. No stops whatsoever and good pickup for the last 6 miles.
Loosely following Run Less/Run Faster (which has gotten me on the bike some more), today's run goal was 15 miles at 8:20 pace which seemed a little daunting but at least kept that goal in mind. Programmed my watch to break up the run in 3 sections, mile warm up, 8 miles at faster but comfortable pace, then 6 faster miles (but not too fast).
Set out from Westlake Village out to Alderman, took a right, then left on Belcher, left on Klosterman, up and over the "mountain" then south down Pinellas Trail until near downtown Palm Harbor then head back to Westlake Village and finish with loop in the neighborhood.
For the second section of running, average was in the 8:40's , then when time to start the last 6 miles was able to pick it up, hold it and finish the last two miles sub 8:00.
Had one 17 ounce water bottle with lmnt, a couple of gels. Taking a route with no busy intersections helped.
Although not quite the goal 8:20 pace from the book, the weather adjusted "feels like" pace was 8:07, so it kind of was the pace. Got 20 miles one week from today.
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