Notes
Unusually good weather for August and probably the best we'll have for a while, so I pushed on this hilly course. The hills are mainly in the first half, but the generally downhill second half also has some ups and downs on Custis. I kept up with the front group until the mid-run drinks at 9ish miles, after which they took off too fast. I ran the rest solo and tried to keep the effort about the same. This was hard in spite of the weather. Hamstring held up fine on the hills, but I don't have the fitness to run fast afterwards. 7:20s felt ok but not easy, mainly because I was already tired. Looking back, I see that I've run this route 3 other times, and my stats today were almost identical to those when I ran it in January 2018 and 2019, except that it was much colder then and I weighed around 10 pounds less. In September 2021 I ran it faster in similar weather. I was in good shape all those times, so I'm encouraged.
Training Plan Entry
Long
15 mi
SLR is 15. Eat beforehand. If convenient, do 16 today and 5 tomorrow.