Notes
65 deg with 62 dew point. Felt a bit cool but it also felt a tad humid.
Workout: 1-2 miles warmup, 5 miles at sub 6:15 pace, 5 miles at 6:05 pace, 5 miles at sub 5:55 pace, 5 miles at sub 5:45, 1 mile cooldown.
I had a baby-sitter to watch my daughter from 6-8:30, so I had no choice but to run early. After 1.6 miles warmup and some quick stretching, I went straight into the workout.
Man, I nailed the workout feeling really good and strong. The first 5 miles at sub 6:15 felt very easy and smooth. The next 5 miles at sub 6:05 also felt smooth and comfortably steady. Halfway through the workout, I felt like I was cruising along and in the zone. At the start of the 3rd segment I actually got a bit too antsy I ran a 5:48 split, seven seconds under 5:55 pace. I then tried to back off and lock in my pace/rhythm at low 5:50ish pace. Around 15 miles, I was still feeling very good and strong, but in the back of my mind I knew that the last 5 miles would be tough. On the first mile of the last segment (mile 16), I dropped a 5:42 and was a bit surprised that the pace still felt controlled and aerobic. The next three mile splits were 5:42, 5:40 and 5:41. At this point, I felt the marathon fatigue creeping in, but overall I was still feeling good. I decided to pick up the pace in the last mile and to my surprise ran 5:34. I ended up running the last 10 miles in 57:32 (5:45 pace) and the last 5 mile segment in 28:19 (5:39 avg pace).
Splits:
30:52 (6:11, 6:12, 6:10, 6:09, 6:10) - 6:10 avg pace
30:12 (6:03, 6:04, 6:00, 6:03, 6:02) - 6:02 avg pace
29:12 (5:48, 5:51, 5:53, 5:49, 5:51) - 5:50 avg pace
28:19 (5:42, 5:42, 5:40, 5:41, 5:34) - 5:39 avg pace