Steady 20.6 mile long run with my friends Jurgen and Marcus. We ran the first 10 easy in 1:10:20 (7:02 pace) as Jurgen had baby-jogger duties pushing Marcus' twins. At 10 miles, the baby-jogger was handed back to Marcus. Jurgen and I then went on for the remainder of the run finishing the last 10.6 miles in 1:08:37 (6:28 pace). Overall pace for the long run was 6:45 with an average HR of 142. A good run to end the week. The mileage for this coming week will be a bit lower as I'll do a short taper for Sunday's half-marathon.
9-15 Mar
Mon: Noon - 7.6M @ 6:59 pace; PM - 5.5M @ 7:27 pace
Tues: Noon - 11M @ 6:39 pace including 3 x 3-2-1 w/ -1' easy; PM - 4M very easy @ 8:10 pace
Wed: 9.1M @ 7:00 pace
Thur: 5M @ 7:25 pace; felt very fatigue
Fri: Noon - 5.1M @ 7:04 pace; PM - 12.2M including 8 miles @ goal MP (5:52, 5:52, 5:53, 5:49, 5:46, 5:52, 5:47, & 5:49 (46:40 - 5:50 pace))
Sat: 8M @ 7:01 pace
Sun: 20.6M @ 6:45 pace
Weekly Total: 88.1 miles
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