Target: 2-3 miles warmup, 12 miles steady, 3-4 miles cooldown
Run: 2.75 miles, 12 miles averaging ~5:45, 3.5 miles
A mediocre long hard effort of 12 miles on the 7 mile Rosen Loop. My watch lost the splits somehow, but my splits ranged from 5:35 to 6:30 (a seriously uphill mile that included a GU, water, and a shirt change). The majority were in the mid-5:40s (with a few faster), so I'm going to call that the average. This loop is much more hilly than my last steady run and despite feeling great aerobically throughout I my legs felt pretty dead from the get-go. Oh well, it's another long and hard effort. I should be much better rested by the next steady effort in two weeks.
Sunday, January 4, 2009