LONG RUN
Ken, Dave, Ben, Jason and I drove up to Sardine Canyon and Mantua to run our long run. We warmed up two miles and then did a 3-mile MP push down to the lake. I wanted to simulate STG pace as best I could. So I started somewhat conservative and then warmed into the pace by mile two, which is what I'd like to do in two weeks. This first 3-mile felt very EASY. I was surprised, but very happy, with how easy this felt even with 10 MPH headwinds. 5:19 5:04 5:04
Then we did two laps around the lake in the 6:20-6:30 range. Once we got back on the highway we did another 3-mile push to finish the run. First two miles were good downhill and then the last mile was uphill, similar to the hills in the miles after Veyo (not as steep as Veyo, but still good uphill). Once again I tried to simulate MP and not go any faster (though I was tempted). 5:16 5:02 5:26. The 5:02 was really good downhill and felt easy. The 5:26 may have been a tad fast for the uphill for MP, but it was close enough.
This run was encouraging in that running 5:0x pace downhill into stiff winds felt very easy. The question will be can my legs/GI system hold up at that pace, because I'm certain my cardio won't have a problem.
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