18 miles: Long Run with pick ups: Warmed up 5.75 miles at a decent pace and I felt good. Plan was 3 x 3 miles in 17 minutes with a mile jog between each one. I switched out of my Kinvaras and into my Fastwitches and started the workout. I hit 17 flat for the first one (5:41, 5:38, 5:41), slow mile in 7:16, 17:01 for the second one (5:38, 5:42, 5:41), slow mile in 7:25, 17:22 for the third one (5:46, 5:50, 5:46). I knew the last one would be tough when I finished the second one so I just went off effort the best I could. I felt pretty good today but this workout was just asking a little too much for my current fitness and the warm/humid conditions. I feel pretty good about the workout and I'm glad I ran the third set even though I had to slow down. 9 miles around avg 5:42 for the day should be a nice depostit if I recover well. Cooled down a little over a mile to finish off the day.
Mo Farah, Bekele, and Geb all raced the Great North Run (Half Marathon). The last mile is awesome. Worth the watch here.
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