AM In the groove today. Ran River Rd to 40 to 189 to 600W and back, then saw Lacy out with Griffin and I wanted to run at leat 1:45, so finished up in the grass in front of my house with Griffin chasing me. A fun way to end a nice, log run. I'm gonna call this my Big US 40 loop. So I felt rather poppy today and moving at a decent clip was pretty easy for this duration. Here's why I think I went faster than usual with a run that was almost twice as long as my regular runs: 1) Increased mielage over the past few weeks 2) Hard, long-ish runs over the past 2 weeknds on difficult, hilly terrain. 3) Small strides and pick-ups on a few easy runs during the week, and keeping the overall pace easy.
4) Running on the dirt shoulders of roads for about 4 of my runs per week made running on the pavement today feel very smooth. 5) Focusing strength on my glutes and lower back during my strength workouts and with the rowing machine, hill srints, and drills. I think this is my weakest area and my body is responding well to the workouts. 6) Mental stimulus from watching Mo Farah win the Pre Classic 10k last night and trying to mimick his form on my run.
14.48 in 1:45:00, avg. 7:15 per mile.
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