Looong Run

Time: 131:09
Distance: 21 miles

Tom wanted me running a bit unusual today in terms of quality and quantity. The goal was to run at distance pace for an hour and then run hard for another 45 minutes to an hour. The idea being that I would learn to run hard but in control after being a little tired.

I set out from the Lodge and ran the loop that goes out by the GT back 24th, cut through the neighborhoods. I ran back up to campus to use a facility before making my way to Lindsey and Pickard. I decided that in order to keep it honest I should get splits. It made the most sense to use my 4 mile tempo loop and run it twice plus an extra mile down Pickard. I started the hard effort at 59:39.92.

Hit splits of: 5:21.42, 9:28.04, 5:17.25, 1:18.92, (21:15 @ 4 miles), 5:12.26, 9:18.86, 5:15.57, 1:15.37, (42:15 @ 8 miles; 4 mile split of 21:00), 4:59.28 = 9 miles in 47:27.

Felt great out there today. My stride felt fluid through the entire run. I was surprised I felt so good late in the run. I was still able to run a 5 min. mile after 100 minutes of running. I got a little tight in my hip flexors and glutes around 7 miles but was able to maintain the pace. This was definitely a better run than the workout I did on this course in Zoom Elite 3's and this time I was in regular trainers.

C/d back to the Lodge after stopping at Big 10 John's house for a drink of water. 24:03.