Notes
Goal was to do 28k with middle 14k at marathon pace or faster. Weather pretty ideal. First 7k easy felt quite comfortable but when I picked up the pace I just couldn’t drop below 4:16 while also feeling relaxed. Did get the pace down a bit but by 5k in I was pretty much in tempo mode. Took a GU and continued pushing to the turnaround. I think I got too excited hitting the halfway mark because by 9k my legs were pretty much dead. Also got a bit of side stitch and breathing became erratic. Legs weren’t turning over and by 12k my cadence was dropping. Fought hard just to maintain 4:16 the last few kms. Overall pacing was quite erratic despite averaging 4:12.3 for both the first 7k and 2nd 7k. Felt pretty close to my limit despite still being able to enter a jog after the pace work was finished. Took another GU and ran 7k home. Was pretty dead by the end.
Workout wasn’t the worst but considering the effort I would have liked to be closer to HM pace. Didn’t really have any DOMs. Achilles has been feeling better and calf and hamstring were ok but right plantar is sore after again.