Long run with a workout today. I got up early (had a meeting at 8AM, so needed to finish and shower before then!), and ran up Smithfield Canyon. I wanted to do tinman tempo pace on the way up (6:15/mile), but it wasn't happening. Averaged about 6:50/mile on the uphill on the road before I hit the dirt at about Mile 6. Had a slight headwind, plus the new chip 'n' seal slowed things down, but it was mostly due to running so early; I can never run fast until at least 7AM. I continued up the canyon dirt road at a decent pace, and then eventually got to the start of the single track after a couple miles. Did a mile on the single track, then it was time to turn around a little bit after the first creek crossing. It's a pretty good trail, and I still need to run the whole thing at some point (goes all the way to Tony Grove). So I turned around at 9 miles and went back down. Pace was pretty easy until I hit the paved road, then I started the workout portion of the run: 2x2-miles with 2 minutes recovery (deuces wild?). The first two-mile interval was 10:02 (5:05, 4:57). The first mile was a little slow, but I got to be feeling better by the second mile. My body had finally woken up. The second interval was better: 9:42 (4:54, 4:48). So by the time I felt good and warmed up, it was time to cool down! Kept a steady 6:30 pace back up to my house to finish the run. 18 miles total, 6:42/mile average.
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