Notes
Weather was perfect for a good long run today.
I felt pretty good on the warmup.
When I started the first fast interval, I was running side by side with another runner and we just kept running the same pace, side by side, at just over an 8 minute pace. Eventually we started chatting and he is training for the Country Music Marathon where we ran in the 3:20's last year and he was looking for a long run around 8:00 today.
We were still side by side after the first mile clicked at 8:02 and I felt myself pushing it a bit, I was going to turn around after 2 mile to make it a 4 mile loop for the fast interval, but it was feeling good running with someone at the same pace. But when mile 2 clicked off at 7:52, the other guy said he was dropping back to run slower. I guess I pushed mile 2 too hard. Met him later at the turnaround and got his name, Gilbert, and looked up the Country Music result and saw Gilbert Varela 3:26:07 at age 54. So he is 1 year older.
I was feeling really good on the second 4 mile interval and was running those all below 8:00.
But I think I stopped too long after the second fast interval for a gel, water, and bathroom break, when I started the 3rd fast interval my right leg/hip flexor was pretty sore and it took a lot more effort to get the same pace. I still pushed them to keep them in the 8:00-8:10 range, but I was definitely feeling some soreness.
The soreness continued on the 3 mile cool down and the 20 miles ended a mile from the car and I had a slow sore mile walk back.
Although I suspect I won't feel too bad tomorrow as my body has been bouncing back pretty fast.
A good solid long run and I was getting that feeling back on the intervals on how to push to keep the pace going and to not ease up. Should be easier in Paris when I don't need to go sub 8:00.
8:16 pace through 17 miles before I ran the cool down, so that's pretty good for me.
The 8:32 pace tied for my 3rd fastest training run for 20 or more miles, even considering the very slow 3 mile cool down. So I think I'm in good position for Paris.