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10/4/2014

5:33 AM

16 mi

2:35:20.64

9:43 mi

Weather

39 F

Ratings

7 / 10
8 / 10
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Prairie Path

Notes

Pretty wild weather for this morning's long run -- cold, wind, drizzle and even snow & sleet. Despite all that this morning's run was really good. Ran the first 8 with a friend, who'll be running Chicago next weekend, and they were very steady, relaxed & controlled even into the wind. Felt really strong when I took off on my own & the results bore that out.

Miles 9 & 10 were a tad slower as I was running in an open area, directly into wind, and in the worst of the snow/sleet, but the effort and cadence remained steady. And once I got to mile 11 where the trees took the wind out of play, the pace naturally picked up. I picked up the pace and effort slightly in Mile 13, the first fast finish mile, but when I glanced at my Garmin at the end of that mile, I increased the effort another gear to comfortably hard for mile 14. When I looked at my Garmin at the end of that mile, I knew I was right where I needed to be and if I maintained that effort for the last 2 miles, which have a gentle downgrade, those miles would be even faster and they were. I felt really good those last 3 miles and had no problem running comfortably hard right to the end of the run. Finished pedestals w/ lifts, Grant Green routine, leg circuit 2 and Core X (30 seconds) after the run. Exercises were pretty good although I was pretty tired and stiff after today's hard effort.

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