Notes
LR with a good 'toad' squad this morning. Had 8 miles, then 4 mile tempo, then 10 miles for 22 on the day. Felt really good from the start, we went out on the Great Western trail.
I started the tempo going out on the steady incline and felt pretty good running just under 5:10 pace, so picked it up a little bit the second mile. Turned around at 1.7 still feeling really easy so I pushed it a bit the last 2.3 since it was a steady downhill most of the rest of the way. Finished in 20:08 with splits of 5:08, 5:05, 5:01, 4:54. Felt super strong and I'm excited with how easy the 5:0x pace felt. Had 1.7 miles uphill on the way out and 2.3 miles net downhill back. None of this Mason Frank 6 mile all downhill tempo bull shit (@Anthony)
Took a Maurten 100 gel after the tempo for the last 10 miles and felt super good the rest of the way. We rolled low 6 minute pace and it felt super easy. Great long run!