Notes
20 mile progression run from easy to moderate.
When I started this run, I had an exact plan for the progression:
Miles 1-3: 9:50 pace (9:48 actual)
Miles 4-6: 9:40 pace (9:37 actual)
Miles 5-9: 9:30 pace (9:24 actual)
Miles 10-12: 9:20 pace (9:16 actual)
MIles 13-15: 9:10 pace (9:04 actual)
Miles 16-20: Marathon pace, sub 9:00 (8:47 actual)
I felt I did well trying to keep to those paces.
The first 15 miles were Two Rivers to Percy Priest Dam and back. I stopped the clock and walked up the big hill that normally would be part of mile 14. I wasn't trying to get hill work and wanted to work on the progression, so skipped running up that big hill.
Did the last 5 miles at Shelbys Bottom and didn't worry about trying to hit the time exact but just run those at a pretty good pace.
Left leg felt great today with no signs of any soreness. Felt some aches on the right knee below the knee cap, but nothing that really hurt. But that was a new ache.