Friday, November 20, 2009
11/14 Long run - 15 miles
The weather was nice and cool and Sam and Bill were both out for the Kenyan way long run. After the first water stop our group of 6 dropped down to 4 with Bill, Sam, Katrina and myself. The workout was just an out and back up TC Jester past 610 along the bike path. For some reason when Bill, Sam and I get together for a long run, we always seem to run a bit quicker. We were moving at pretty good pace at the turnaround and then picked it up even more on the way back and got back to the base with a couple of sub 6:00 miles. At base I was at about 14.25 miles so I ran an easy 3/4 to get to 15 for the day. Splits were 7:52, 7:13, 7:10, 7:00? - left time running at water stop, 6:46, 6:55, 6:38, 6:35, 6:25, 6:23, 6:30, 6:13, 5:51, 5:50, 7:20. We definitely negative split the run though I'm not sure that we needed to after being under 6:40 by the turnaround.