Run (Outside) 2:31:32  15.22 mi (9:57 / mi)
shoes: ON - Cloudsurfer (G&O)
Run 1: 3hr flat road cut-down run. 3 distinct segments of 1hr each. This is good practice on pacing. The first hour should be slower than normal - shoot for 10:00. Then make the middle hour normal easy pace of about 9:00. Finally, finish with the last hour being approx marathon pace (or 1 min per mile faster than hour 2). This will be a good hard run so try to make sure you have an easy day or off day before it.
Well, okay, so I kind of had the day off yesterday so that's good. I was somewhat well rested.
However, I planned on running with one of the Army guys in town working on a visiting General's detail. Of course, he's a 5k racer so he likes to run quite fast. My splits were not as expected, planned or desired.
At this point I'm just glad I was able to get in a run longer than 1 1/2 hrs!
Mile 1: 10:52 m/m (by myself)
Picked up Ryan
Dropped off Ryan