LONG RUN - STEP PROGRESSION
Ben and I did a long run out West. 3-mile warmup, followed by 5 miles targeted at 6:00/mile, 5 miles targeted at 5:50/mile, and 5 miles targeted under 5:40/mile. Ben was with me thru mile 14 (11 into faster section) then I finished solo.
Splits for 15 middle miles: 6:04 5:56 6:01 5:59 5:54 5:46 5:47 5:50 5:44 5:46 5:34 5:36 5:34 5:32 5:30 Avg 5:46
I felt pretty tired throughout, but I guess that's to be expected, considering this is my highest weekly mileage this year and post-injury. I need more of these longer sustained efforts. These are what really help me get my endurance going.