running (Trail race) 7:26:57 [3] 28.0 mi (15:58 / mi)
Run 1: Seneca Creek Greenway trail marathon Saturday. I’d run this as just a long supported training run.
Had a good run. It had rained the previous night so conditions were very muddy on many parts of the trail. One stream crossing was up to our knees. All in all I enjoyed the race.
72 out of 118 3/9 age group 20 bib # Lawrence Bartlett M 65 Bethesda MD 07:27:30 clock 07:26:57 chip 16:16 pace
Run 3: Threshold "half and half" workout. After a 15:00 warmup and a few flat strides, run for 15:00 at the hill tempo combo (10:00 / 5%) and then another 15:00 at flat tempo pace of 8:35. Finish with another 15:00 of easy flat running for your cool-down.