Notes
https://www.youtube.com/watch?v=_fdYjlAviT8
well that went well...
final "long run" in the build-up to VCM. had planned on 12+ with 3-4 miles at MP this weekend, and it just sorta turned into a juvenile attempt at crushing the strava segments in my neighborhood. gotta represent...
steady warm-up with an unexpected horde of walkers (this term will never sound the same to me after watching the walking dead) surrounding the lake on the LRF walk. worked down near 6:30 pace by the start of the lake Q loop and got right to business. ran the first 2/3rds of a mile a little over 6:15 pace (comfortable) then worked the milf mile (aptly named today...) coming through in 5:22. eased up for the comverse stretch and was relieved that the walkers had all passed through. ran into x after the turn and finish up the lake Q loop at a good clip (18:56 for 3.1+mi - very close to goal MP of 6:00/mi).
took a little break and ran the first loop of prospect at a fairly easy tempo with x. hit the watch split for the second loop and hammered hard up the hill: 2:05. felt pretty good. tried to relax on the downhill and finished up strong along the flat part of cedar for a 5:34 mile total. jog back for a few seconds and saw x ripping through the loop himself. he beat the previous FKT as well! said goodbye and headed home down elm street.
did my business on the bear hill climb (@5:30/mi) and jogged home...