20.43 miles: Plan today was 20 miles with 5x3 miles in sub 18 with mile recovery in between. I warmed up just 1 mile an then went straight into the workout which felt very awkward at first but in order to not do too much mileage that's I what I had to do. This is one of the best long runs I have ever done. The break up of the mileage made it easy to focus mentally on the smaller segments. I kept the recovery miles at my normal recovery day pace to keep things honest. The weather was great and I never had the feeling I was hitting the wall. Idea was marathonish effort. This was a great way to get 15 miles in atmarathin effort. Here are the splits: 1 mile warmup 6:52 5:53, 5:57, 5:55 (17:45) 7:00 Recovery 5:55,5:58,5:55 (17:47) 7:16 Recovery 5:55,5:58,5:58 (17:51) 7:08 Recovery 5:58,5:58,5:56 (17:52) 7:23 Recovery 5:54,5:55,5:44 (17:33) .43 jog in at 7:12 pace 6:15 avg for the run |