AM - long run. Started with 6 miles easy took a gel and some gatorade before I got going. Stopped back at the house at the 6 mile mark to take another gel and some gatorade. At the 7 mile mark, started my 4 mile MP tempo run. Splits were as follows: | Mile | Time
| Comment
| | 1 | 6:57 | Hit the first 1/2 mile rigtht on target, second half I eased up a little bit.
| | 2 | 6:33 | Picked up the pace a little bit after the first mile and ended up running at 1/2 MP. Felt pretty good, but a little hard.
| 3
| 6:32
| Straining a little here, especially since this was my 10th mile today already - started telling myself I only have x miles left. It worked - I was able to continue on at the same pace.
| 4
| 6:25
| First 1/2 mile was 3:13, then I tried to pick up the pace a little bit to finish strong. Finished in 3:12 for the last 1/2 mile, was pretty wiped out after this last mile. |
Cooled down the last mile - I was finally able to have a nice slow cool-down - 8 minute pace. Chugged the rest of my gatorade, and then took Sparky out for his 3-mile run. 3 miles in 26:28, average pace of 8:49/mile. I didn't feel like going any faster - in fact, my 3rd mile was the fastest one, and at that point I just wanted to be done. Total of 15 miles today, puts me at 55.5 for the week. I feel really good about this run, and for this week's mileage, and am ready to increase my mileage next week. (ProGrid Guide - 202.55)
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