Notes
Weather: chilly and windy; real feel was about 38 at the start of the run.
Workout: 20 miles, first 15 miles at normal long run pace and then last 5 miles at 5:40-5:45.
Last high quality long run before CIM. First 12-13 miles were rolling and then the rest mostly flat. Ran out to Susquehanna Steppingstone Museum and back and then the downtown loop. The Bulle Rock Parkway hill was painful on the 2nd mile and it didn't help that it was windy (headwind). The winds were about 18 mph gusts coming from the WNW, so the first 7 miles were into the wind. It wasn't that bad because the trees blocked a lot of it. Coming back was actually nice with the tailwind. Felt pretty comfortable running 6:40ish pace.
The last 5 miles at 5:40-5:45 actually felt more controlled compared to the last similar workout a few weeks ago. I didn't expect to run sub-5:40 for the 1st mile. The 2nd mile was practically into the headwind, which is why I slowed a bit. The 3rd and 4th mile were on the fast side (probably too fast) but it still felt okay. On the last mile, I just tried to stay relax as possible. Ran the last miles in 28:16, 5:39 pace.
Very happy with this run and a nice way to end a tough week. Ready to freshen up for the race.