PROGRESSIVE LONG RUN
I met Jon and Ken way too early in the morning out in West Haven at a park. It worked out quite well. We had bathrooms there and looped back there at miles 9 and 17 for water, gu, and bathrooms along the way (and to drop off headlamps at 17). The plan was 2-mile warmup, 5 @ 6:15, 5 @ 6:05, 5 @ 5:55, and 5 @ 5:45 and finally a 3-mile cool down.
2-mile warmup: 7:16, 6:22
5 miles: 6:16, 6:08, 6:02, 6:07, 6:03
5 miles: 6:04, 5:55, 6:00, 6:04, 5:56
5 miles: 5:54, 5:54, 5:48, 5:44, 5:46
5 miles: 5:31, 5:39, 5:25, 5:29, 5:30
3-mile cooldown: 6:34, 6:33, and then final mile barefoot on grass in 7:44.
Great run, and this is my first ever 100-mile week! So I can mark that off my bucket list. I'm feeling strong. My main concern is the mucous buildup that I get on these long efforts that cause me to gag (and this morning throw up after the 22 progression miles). I think I will experiment with Muccinex next long run. I probably need tiny amounts of water more often too to keep the throat more moist. I have a few weeks to try and figure it out.