18.2 miles today with a 5.7 mile warmup including a few strides then into a 10 mile threshold run in 54:31 (5:27 average).Splits were 5:27,5:28,5;29,5:27,5:29,5:30,5:31,5;30,5:27, 5:13. This was one of my "big" workouts on the schedule that I had circled as a major test. My goal for the day was 5:30 pace so I am very pleased with the workout especially since it's at the end of another high mileage week. The course drops about 300 ft over the 10 miles so I know that is a bit aided and we are having spectacular weather this weekend in Phoenix (I ran in about dry 60 degree weather with no wind). Those two things temper my enthusiasm somewhat but this is still a very strong workout for me. I felt really good through 5 miles then began to struggle a little 6-8 but never too bad and once I got to 8 I knew I was home free and had a good amount left for a strong last mile. I cooled down 2.5 miles after.
Garmin info:
http://connect.garmin.com/activity/182556630
| 