Notes
First long run (ha) 12 miler, in 4+ months! Felt great and happy with the pace... plan was to keep it at MP or better... Big hill at mile 4 on Quarry. Did add on of Jen McKay to bump distance up. Had the metronome on the whole 1:35 minutes of the run... could drive you battie, but was able to nail the 180 cadence the whole run. No ab pain, though quads were a bit sore. Was able to recreate the "floatie" feeling and felt like I could go all day. Seems to really be a function of cadence and forward lean. More experimenting is required. Tomorrow at 6 AM I bike 20 then may run at Doug's if I can finish in time.