Notes
Workout: 3 miles warm-up, 10 miles at 5:45, 1 mile jog, 2x1/2 mile uphill, 1x1/2 mile downhill, up to 2 miles cooldown
Was going to run the long run at the Kansas City Airport , similar to last week's long run but then there wasn't 1/2 mile hills nearby. So I decided to run on Fort Leavenworth with the though of running most of the marathon effort on the track and maybe some on the golf course loop (2.1 mile loop).
After 3 miles warmup, I started the marathon effort on the golf course loop. I ended up running the first 3 miles on the golf course loop, the next 3.25 miles on the track and then the remaining miles on the golf course. Felt good and smooth. Ended up running the 10 miles in 56:26, 5:39 pace.
For the 1/2 mile repeats, I ran Bluntville Ave from Sylvian Trail to the top of the Old Disciplinary Barracks. Felt pretty strong and ran 2:44 and 2:41. Instead of a double recovery, I only ran a 1/2 mile recovery before the 1x1/2 mile downhill. Ran sub-5:00 pace with a split of 2:26. Got in some pounding on the downhills.
Overall, this was an excellent workout and I felt like I nailed it. I finished the long run feeling like I could have still ran longer and faster. Good sign! Time to taper now.