5 mile warm up- had to keep slowing myself down
4 miles mp- I have decided to change my mp to 7:27 to go for a 3:15 (a 5 min BQ) at UVM. I had a hard time finding the pace... kept going too fast then too slow. Ended up being closer to 7:20 per mile
1 mile easy
2 miles that I tried to run faster than mp. 1st mile no problem then I ran out of fuel on the next mile. I simply did not carb up enough yesterday. I had already taken one gu on the run. I took the other one I had so I could make it home without a complete crash.
4 miles recovery pace... just forcing my body to keep going in its fuel depleted state. It wasn't fast or pretty, but I made it home. The best news is my calf didn't bother me at all during the run.
Total run 16 miles- AP 7:57