Ran with some of the SF faster group for about 11 miles then did just over 9 miles solo. We had a pretty good size group today, I started out with Hal, Kevin, Chad and another guy and high school kid from Chad's neck of the woods (Genola) whose names I don't know. After a mile or 2, the high school kid took off and we didn't see much of him after that. At about mile 5 I caught the high school kid walking but when he saw me coming he took off again. The young bucks seem to have a hard time pacing themselves wisely for a long run.
Ran with Hal and Kevin to the top of Harry's which was about the 10 mile point. I was feeling pretty good for a change so I decided to do a progression run for the next 8 miles, speeding up each mile and ending up at around my 1/2 marathon pace. Splits for the progression are as follows:
mile 11 - 6:47 (downhill mile so the pace is much faster than the effort I put into it)
mile 12 - 7:15 (also mostly downhill)
mile 13 - 7:18
mile 14 - 7:10
mile 15 - 7:02 (stopped for gu and drink after this mile)
mile 16 - 6:39
mile 17 - 6:24
Finished up with 3 easy miles. Very enjoyable run today. I'm pleased with this run, in particular I'm happy I was able to run the 6:24 on pretty much the same stretch of road where Wednesday I had trouble holding this pace over 4 miles. I felt like I could have held this pace for another mile or 2 if I had to. For whatever reason I just do a lot better on these longer runs in the morning after a 8-10 mile warmup. I most certainly must be a slow-twitch kind of guy.
RHR 52
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