Notes
20 miles in 28F...sunny and no wind...just the way I like it.
The plan: first 10 miles easy and steady; then 4 miles at MP; then 6 miles easy and watch out for the form (I tend to flap my wings all over the place when I am tired).
The implementation of the plan: left the house towards the city of Okanogan, enjoying the view of the frozen river and the mountains covered with snow...spotted 3 bald eagles. Once in S. Okanogan I crossed the bridge into the Colville Indian Reservation. Ran a mile, crossed yet another bridge and then did the same loop twice before I head back home.
At mile 10 I started MP pace (9:12) for 4 miles. This was the second time I took this MP pace for a date and it felt a bit easier this time, but it was still on the hard side, as it should be, I guess. Finding the right rhythm was difficullt because I seemed to want to go either faster or slower...but with perseverance the task was accomplished.
Mile 15 found me by my house where I stopped for an input and output of fluid and a kiss. Left the house toward the flat lands and at the bend I was greeted by the full moon who was just cresting over Omak Mountain...a breathtaking sight...the ground all around me, included the mountain peaks totally covered with its white cloth and me the runner breathing steadily and easily in oneness with the universe.
Miles 18-20 is normally my form nemesis, so, at this point I did the Deanna Kastor thing...chest and ribcage open wide, core stable, hips aligned and arms in proper position as I ran the last two miles at an easy 10:30 pace.
Got back home where the kissgiver was waiting for me for a sweet walk around town to cool off.
I feel good about this run today...well balanced with hard, easy, fast, slow...I think my perseverance is paying off.