Notes
This could be about my best 20-mile training run ever. It was a true progression run.
I couldn't run w/ the group today since J had to work and I had to watch Alivia. It was a very hot day here today. The treadmill room would serve as my refuge this afternoon.
First six miles progressed from 7:51-6:49/mi -- 44:15. Then kicked it into goal sub-3 marathon pace at 6:49/mi. Mile 9 was set at 4% avg incline to simulate the steady climb at mile 6 in San Fran. Mile 18 also included 3 incline intervals in 0.15 mi increments at 4% and 5%. Mile 19 was relatively flat/downhill -- set at 6:42/mi. Final mile was full blast finishing at 6:00/mi for the final 0.1 -- estimated 6:25 for the 20th mile.
Fantastic workout. All of this and I was truly hung over today after the neighbor's party last night.