Notes
8-10mi MLR @ 7:20 - 7:50; start out at top end of range, then run progression on last half of run, (pace based on feel); mix in 100m "surges" 2 times per mile, on miles 6 through 10
Amazing what being on vacation for only a few hours already can do for the mind and the body. Worked a few hours this morning then drove how to 1000 islands to spend a few days with family on the water. Dad had to go into town so I rode in with him and then I ran to the lighthouse and then back over the hills to the cabin outside of town. This felt great. Plan was 10 mile easy progression with 2-3 surges per mile for the last few miles. The hills were all in last 5 miles and still managed to hold progression and finished faster than planned the last few miles.
Damn I needed that. This felt strong and happy and easy.
7:50, 7:47, 7:34, 7:25, 7:19, 7:18, 6:59, 7:00, 7:00, 6:50, last .23 at 6:27 pace.