Notes
AT Tempo [7:40 pace p mi adj for heat]
80 deg / 43% H [56 DP]. Categorized this as a AT Tempo as adj for heat ran the final 3.63 mi in 7:30 pace. Feet did not hurt which was a plus. Still did not feel great and did not feel "strong" up the hills (can feel the lack of strength from no hill sprints). What I started out felt good but not to push this. Fortunately when I hit mile 2 and turned in to Queens Univ for a short detour a guy who had been shadowing me got in front so I was able to shadow him for the next 3/4 mi, then when I got past mile 3 running downs Queens a blonde and a guy bolted in 50 yds ahead fr a side ride with each on either side of the road and was able to shadow up the hill but they both really pushed it down the other side of the hill and veered off into the park. After that there was nobody left so tried to lock into a pace w/the goal to hit 5 miles, take a minute and then push the final k and see what I could split. On that final k, I could really feel the first 300m in my core (and was not going that fast), and finally about 500m in was able to find a higher gear and push the last half (and fortunately I began to run up on a guy who was way ahead with qtr mile to go to where I caught him at the end).