Notes
Good workout with Scott up in Hendersonville. Started with 13.3 miles on pretty rolling, hilly terrain @ just over 6:00 pace. At 13.3 miles, we dropped down to what was supposed to be 5:05 pace but ended up being a little faster. In the end, the last 6 miles (slightly downhill and with mixed headwind/tailwind) were 29:56 (4:59 pace) for me as Scott pulled ahead by 10ish seconds over the last half mile. Fell apart the last half mile, but was strong other than that. The 6:05 pace at the beginning felt like a jog.
Good workout that didn't feel tough until the last 1.5 to 2 miles. Gives me some confidence that I can run what is basically a 31 flat 10k at the end of a 20 mile run.
3
Training Plan Entry
Long Fast Run
18 mi
Last 5 @ 5:00 - 5:05