Notes
Good long run with progression down to (below?) MP. Much better effort and overall quality of last "hard" long run one week before Mt. Washington (and just two weeks after Burlington Marathon...) where i felt like I struggled to hold a couple of miles below 6:30 pace. Garmin beeped at me towards the end of mile six, so I shut it off after the mile split to preserve power so that i could still gauge pace using various landmarks and mile-markers on the lake loop.
Nice and easy (comfortable) progression from the start, fairly effortless to start at 8:00 and work down to 7:00 by mile four. At that point I thought 6:30s might be a stretch, but then then watch issue just seemed to take the pressure off... First full loop of the lake wasn't too bad, but harder to transition than the following loop dropping down to (and below?) 6:30s. Final loop was actually a reasonable effort as I got a good mark running in reverse, using the second and third miles of the Take The Lake course to get an accurate pace. Stomach started to act up, but I managed to hold it off and was settling down as I cooled off not he final three miles home.
Approximate splits:
Mile 3 @ 23:00 (approx. 8:00-7:40-7:20)
Mile 6 @ 43:20 / 20:20 (approx. 6:55-6:45-6:40)
Mile 9 @ 62:50 / 19:30 (~ 6:30s) *pace felt even w/ middle mile split @ (6:31) on RFAA course
Mile 12 @ 81:20 / 18:30 (~ 6:20-6:10-6:00) *measured two mile split on course @ (12:10)
Mile 15 @ 1:42:40 / 21:20 (~ 7:00-7:10-7:10) *measured 13-14 @ (14:10)