Notes
Epic run. Best long run of my life. I wanted to run faster today like 6:40s but not 6:20 flat. It was more to prove somehing to myself about how fast I should be doing my aerobic pace runs. First mile in 6:31, two in 13:14, four in 26:49, 8.5 in 56, 11.5 in 1:15, 13.4 in 1:26:45 (1:24 ish half), 14.4 in 1:33, 15 in 1:37:40 I think, 17 in 1:48:28, first lap in 78 then I slowed down to first mile on the track in like 6:30 or just below. Dan ritchie came down for an easy double and I didn't feel like we sped up but his first lap with me was an 83 too fast so we slowed down to 87, and first mile in 5:45, going into the last lap he said something about kicking it in . I asked if he was serious and he said, yeah at the 200. so at the 200 I threw down a 32 flat to finish the last three miles in 18:10. Pretty fantastic run. I do have crazy chaffing and my calves are tight now. I took a gel at about mile 9. Honestly, I was just cruising. I'm sure I will pay for how great this run was but after the first 8.5 miles of uphill I was pretty relaxed. I mean ask Dan I was cruising around the track just talking and well in control with I think good form. I had so much left I mean I ran a 32.03 last 200. I think I'm rounding into form quite well.