Notes
2nd long run of this cycle. Tried the "wave run" approach, but I sure have a hard time with this. I don't go slow enough on the recovery miles, so end up just burning out by mile 12 or so...
(Planned paces: EZ Pace 8:40, MP 8:20, HMP 7:50, but on a 20 miler was aiming for 8:00)
Mile Splits:
1) Plan 8:35.....8:23
2) Plan 8:20.....8:11
3) Plan 9:00.....8:58 (steep half mile uphill)
4) Plan 8:20.....8:03 (downhill, oops)
5) Plan 8:40......8:17
6) Plan 8:20.....8:06 (more downhill, didn't plan this very well)
7) Plan 8:40.....8:22
8) Plan 8:20.....8:23 (hill)
9) Plan 8:40.....8:15
10) Plan 8:20...8:00..(downhill... can I pretend this was the HMP?)
11) Plan 8:40...8:31
12) Plan 8:00...8:13 (herds of kids on bikes and mud)
13) Plan 8:40...8:36
14) Plan 8:00...8:19 (uphill)
15) Plan 8:40...8:29
16) Plan 8:00...8:01 (finally!)
17) Plan 8:40...8:30
18) Plan 8:20...8:51 (walk break...but back to goal of MP)
19: Plan 8:20...8:25 (had to stop for traffic)
20) Plan 8:40...8:38 (not bad for tired last mile)
Overall, too fast on recovery parts cost me time on MP and HMP miles later on in the run. Foot ok throughout though (same level of soreness), but lost several pounds of water weight...