Progression run 1:38:45 [4] 14.25 mi (6:56 / mi)
shoes: Kayano 23 (Black)
90min progression run- started @8min pace. 1st 4miles 7.57,7.45,7.25,7.13, then next 4 miles moderate: 6.56,6.58,6.41,6.34, then ran 5 miles at a tempo pace: 6.27,6.30,6.07,6.18,6.18. Last 2 miles were fairly tough as I was running into a strong headwind. Had 1 mile cool down at the end.
Felt comfortable most of the way, had to work for last 5 miles, no soreness or niggles.