running long (bizarre pacing ) 2:06:19 [4] 11.0 mi (11:29 / mi)
shoes: Hoka Speedgoat 3
10 min warm up of leg bands, standing leg stuff and foam roller. Almost foggy...just a hint of mist in the air...absolutely no wind. Really nice.
First 1/3 of a mile felt like last week...more bounce in my stride for it being dark and so early...but by 1 mile instead of continuing to smooth out and speed up my stride became heavy footed. At 5 miles averaging 13 min a mile but I didn't feel as tired as the pace indicated so I decided to press on after a momentary debate about packing it in from there which would have made it a 7 mile run. Glad I didn't.
From 5 to 6 just barely broke 12 minutes...so I wishfully thought it would be nice to average 11 min for last 5 mies. I kept speeding up. Ran last 1.5 mile about 9:06 pace. I cannot recall ever speeding up like that.
2M 26:45 (13:22 average)
5M 1:04:55 (38:10 or just over 12:40 a mile)
6M 1:16:47 (11:52...no sign of any significant speed up)
11M 2:06:19 (28:04 last 3 miles 9:16 pace)
First 5M 1:04:55 (12:59 pace). Last 6 miles 1:01:24 (10:16 pace)
Afternoon: 30 push ups: 15 each type 8/8 then 7/7. A little floor core and ankle weights to strengthen knee and quad muscles to stabilize knees.