Notes
3 miles easy+ 4@5:50+ 4@5:40+ 4@5:30+ 3 mile easy. Segmented steady long run this morning. Will is out camping in the mountains so I flew solo. No work so I had plenty of time to eat, drink my coffee and not be rushed out the door. Started off really smooth and I could tell it was going to be a good morning. Had the first steady mile uphill per usual but I tried hard to keep it within the prescribed ranges since I probably overran the last steady long run and my workouts suffered the week after. There were tons of people around the lake, but blowing by them gave me little spurts of satisfaction and I was down to the 5:30's before really putting forth a noticable effort. You can see the paces above, but the hardest part was the middle 2 miles of the last push since that was on the rolling dirt section of the lake and I did an out and back on it so I would've be over mileage again. Kept it in my pants for the last mile down Airport, however, once I got to the last 3 miles I backed off just enough to what I would call an easy/moderate effort and cruised my way back to the apartment. I love long run! (2x Medball)