BQ by 40

This was not a set up for a good long run today:

• I had a mid-back spasm in the first mile of my 5-miler yesterday morning that was still bothering me this morning. [Managed to fight for a 9'22" pace yesterday]
• The first hour of the run didn’t break 9:30 pace, the second hour was still about 9:12 pace.
• It poured rain for at least the hour of my run this morning, making my shoes incredibly heavy until the water mostly emptied after about 12 miles.
• I was wrapping up my highest mileage week in a year–75 miles–after 70 miles last week.
• I was wrapping up my highest mileage month ever [312 miles].
• I had two gels for a 20-miler [I usually use at least 3, but I take 5]
• My last two 20-milers together averaged well over 10 minutes per mile, but my target was sub-9 [under 3 hours for 20].

The results were considerably better than expected.  I stopped for a potty break before mile 10, but also had to fight through running on the side of Hurstbourne Parkway that didn’t have a sidewalk.  No, I didn’t run on the road; I ran in the un-mowed uneven weeds at were at times knee-high.

My first 6 miles were okay, but slower than I expected, at a 9:34 pace.

My second 6 miles were more respectable, at a 9:15 pace.

It was at the 2 hour mark that I decided:  I only had 7.2 miles to go, and 8:20 [7.2 mph] is a comfortable “cruising” pace for me. Therefore, I should be able to finish in 3 hours.  At that point, my mental will recovered from 4 months of not caring and leaving my legs with no support.  Not only did I hit three hours, but I also had sub-8 splits a couple of times in the last hour.

Negative 6-mile splits

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Tags: long run, negative splits