Notes
I said I don't want to run over 9:00 miles again and two things happened. I had a steady, consistent, 78-88 tempo, challenging but manageable sub 9:00 12+ mile long run.... and my wife asked if I could do her long run with her again since she was not motivated. So for me, I think I can stay under 9, but Saturday's I'll be running with Theresa.
So about this run, like I said 78-88. Much harder to maintain the 86+ cadence in the last miles. Struggled on lap 10 (9.22-10.25) and had the slowest lap at 9:02, but picked it up again with "Landed" and the "The Dance" and last two laps were 8:48 and 8:36, with the last lap ending with a comfortable sprint.