Notes
last (?) big workout before VCM... two weeks to go.
a little tired, but not too bad for a mid-day run. got up early and took the boys out for coffee and donuts so nicole could sleep in, then head for a run of her own.
warm out, but not so much that it affected me. planned on the first few at 7:00-7:15, then gradually work down to 6:30's at half-way, hold that for 7-12, then ease up for the last two miles home.
stayed fairly close to plan. went a little crazy on mile ten (Melvin...). solid through the end. the last two miles felt much easier. good... that's the goal for early (or all) of the pace at VCM. if i'm feeling extremely rested/restless in the final days leading in, i MIGHT just shoot for sub-2:50 from the start.
w/u 1-3 @ 21:05 (7:01)
miles 4-6 @ 41:16 / 20:11 (6:44)
miles 7-9 @ 60:30 / 19:14 (6:25)
miles 10-12 @ 79:17 / 18:47 (6:16) --- 9mi "MP effort" @ 58:12 (6:28/mi)
c/d 13-14 @ 92:51 / 13:34 (6:47)