Ran 23 miles with 4 miles (18-21) at marathon pace. It was my 5th 20+miler in as many weeks and the best one I've had so far. I ran the first 17 miles comfortably in 1:58:50 (6:59 pace) ending up at a small pond in the nearby city of Sittard. I then ran laps around the pond at marathon pace, or what I thought felt like MP. I ran miles 18-21 in 5:44, 5:44, 5:50 and 5:56. I forced myself to slow down after hitting both miles 18 and 19 at 5:44, a bit too quick and definitely not my planned MP. Mile 20 was 5:50 and 21 at 5:56.
The run put me at 100 miles for the 3rd consecutive week. This coming week will be a down-week, in terms of mileage, as I'll freshen up the legs for next Sunday's half-marathon. It also works out perfectly because I'll be working long hours at work.
Mon: AM - 10M easy; PM - 4M easy
Tues: AM - 3M very easy; PM 13.5M including 15K tempo at MP (15K - 54:22; 5:50 pace)
Wed: AM - 3M very easy; PM - 9M easy
Thur: 10.5M easy
Fri: 13M including 4 x 2K (6:39, 6:40, 6:38, 6:37)
Sat: 11M easy
Sun: 23M with 4 miles (18-21) at MP
Weekly Total: 100 miles