Mid-20's, roads were clear. Decided to get in a longer "tempo-type" run. Warmed up for 4 miles, then stopped back home to re-address my wardrobe situation. Decided to go with shorts, underarmor shirt, second shirt, neck warmer, and beanie. It's just too hard to just my pace progress when I wear leggings.
Broke one of my 10-mile routes into 2-tempo's with 2 minute break in the middle. It is a strong, rolling course...
1st 4.5 miles: 30:56 (6:52 pace)- Was happy to keep the pace right at my marathon goal pace, especially considering the first half has more uphill. First 2 miles were fairly flat (little downhill) and I ran them in 12:25 (6:15, 6:10).
- 2 minute break-
2nd 4.5 miles: 29:11 (6:29 pace)- These miles had less uphill, yet still took a little more effort. I was never really able to get into a "flow". Worked hard to keep a descent pace. The last mile was fairly flat (tiny bit uphill) and I ran it in 6:39 (very hard effort).
The 9 mile effort combined was done in 60:07 (6:41 pace). Jogged another mile for "cool-down" to give me 14 miles for the day. Overall, I feel as though I am getting faster, yet I will need to rebuild quite a bit of endurance. Next time I run this route I hope to do it without the 2 minute break. Ed and I will begin doing 20-milers every other week, starting next weekend. Our desire is to get 5 in before Boston.