Notes
It was really important to get some of this final 20-miler done on pavement. The arctic cold snap persisted through the weekend here. I needed to suck it up and get outdoors. My goal was to get at least 10 out of the 20 outside and then have a quick transition onto the treadmill.
I nailed the first 10 outside with no stops at a steady pace of 7:09/mi. Very strong start.
I estimate it took me at least 6-7 minutes to get changed and get onto the treadmill. Once on, I GU'd up and started right back up at 7:08/mi pace. I gradually increased to 7:04 by mile 14, then kicked it to sub-7 once I completed 15. I was adding some incline/decline intervals as usual. Most of the run was at least 1% grade.
My final three miles were at marathon pace or better. I started at 6:48/mi on mile 17, then bumped it to 6:44. Halfway through mile 19, I bumped it again. Mile 20 was an all out blitz. I set the decline on -1% for part of it then zeroed it out. I didn't have a wristwatch, but I am guessing mile 20 was 6:30 or better. I had it cranked on the back half.
I was beat at the end of this run. It's time to taper and heal up a bit.