I decide to do a long aerobic run today nothing fast. I ran from my house out to ross park which is going out on main then I turned on 1st street which is a long flat stretch. Than I looped back around and headed back on 4th street which again is a long flat stretch. I took some side roads to add some hills on the long run. I didn't take any water and really didn't need any. I put one gel in my jacket just in case I got hungry which I did at mile 11 (I didn't snack on anything before the run). I ran 17.3 miles at a 7:06 pace in 2:02. Picked up the pace a bit on the last 6 miles to end the run. The snow was packed pretty good on all the roads so it would have been hard to do a real fartlek at the end which I was thinking about doing. The temperature was 20 degrees when I started at 6:40am which felt very nice other than the 10 mph headwind. I hit the high mileage mark this week, and will do so next week, but not as many. The Christmas week I will run probably half of what I'm doing now so that I can enjoy the week with my family since I'm off all week. Beside that will really give me some fresh legs for the following week. Lunch: I ran an easy 3.1 miles at a 12:29 pace with my wife
who did awesome. She's ran 9 miles this weeks and I'm proud of her.
She at fight through the wind that was blowing. She needs to keep
building the base miles each week. Then I did a 3.2 mile run on
my own (6:48, 6:31, 5:49). I wanted to pull one fast mile out of the
hat today which I didn't decide to do until 1/3 into the mile. I wish
I would have decided earlier because I did one quarter in 4:50 pace.
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