Notes
Good long run at the rail trail. Lindsay was out with me which was nice. Went out a bit worried about my knee and with no intention to hammer. My knee was okay though. I was out slower than last week even though I felt like I was running fast. 11:07 at the gate, 22:31 at the bridge, 28:51 at the 30 minute point, then turned around at 34:31. I felt like I was working at the beginning but then felt better and rolled a bit. Started to catch up to my pace from last week before the turnaround (when I was in sight of what we call the 5 mile in the turnaround.) I pretty much hammered the whole way back. Hit the 30 minute point at 39:50, which means I was back in 23:44. If that is 4 miles, then I came back in 5:56 pace from there (it's not 4.) I was working hard on the way back for sure though. Hit the gate at 55:12, which means I came back in 8:22, which might be a record. Heard the dogs bark at me on the way back, surged hard, but they didn't come after me. Rolled in with a huge negative split. 34:31 out, 29:03 back. I think that's the biggest negative split I've ever run on this. It was muddy as hell, but a good long run. Finished up an over 40 mile week.