Easy 14

Todays run was an easy 14 with DC & Tim.  Tim is 3 weeks out from his marathon so we would definatley do an easy 14 at 7/mm.  Hmm, you will notice the use of DC & easy in the same sentance??? LOL

I guessed it would be around 6.40 ish and ended up with 15 miles at 6.32/mm avge.  Really pleased with that as cardio wise it was very comfortable.  Legs were the limiting factor as they got battered by about 9 miles and by 12 I had to cut the pace back a bit.

Last time I did a hard long run I managed 15 @ 6.20 pace for 162 bpm.  Today 15 @ 6.32/mm for 153 bpm.

Splits were -
7.02 - 141 bpm
6.53 - 149
6.43 - 152
6.29 - 154
6.27 - 154
6.23 - 153
6.27 - 155
6.28 - 156
6.23 - 155
6.10 - 156
6.20 - 156
6.08 - 157
6.37 - 155
6.38 - 155
6.30 - 155

Eased back last 3 miles and DC & Tim took about a minute out of me.  Tim was going home to do another 8 miles!

Felt really spaced out after the run.  Drive home felt washed out, just think I needed food as I was really hungry but pleased with that one.  Long runs generally show average pace and 6.30's is where I need to be right now.  After Florida the plan is to step out the door and run at 6.15 pace for any given run so am heading in the right direction.

Felt marathon in the legs today, shows how long it really takes to recover!