I usually run fasted if Im running around an hour or so, so I downed a coffee to get "things" rolling, then headed out.
I stopped in at Road Runners to change out my Mizunos to a half-size bigger. Note: I usually run in an 8.5s (Asics) but Mizuno Inspire 8s have a slightly turned up toe and narrower toe box. This makes for a really smooth mid-foot/heel to toe transition, but also means my big toe was bumping uglies with the end of the shoe. Gotta hand it to Roadrunners; they do have a grand return policy. Also grabbed a packet of
My aim for this run was to keep an easy pace for 6-7 miles and run the last 15 minutes at a moderate pace. According to the McMillan Calculator, my Easy Runs should be between 8:30 and 9:50 mins/mile, based on a 7:30 10K race pace. That 7:30 is an old time, but Im keeping to it at the moment, to be cautious.
This run, I did an 8:45min/mile average pace, but the first 6 miles I tried to keep at around 9 mins, the perfect long-run pocket. The last two miles or so were uphill, and I tried to crank it up, but stay feeling very comfortable where I could have held a conversation with someone. They came in at 7:50-8mins according to my garmin.
After sweating all over my car, and then my husband when I came home, I refueled on a ginormous smoothie: 1/2 cup almond milk, 1/2 scoop vanilla protein powder, 1/2 frozen banana, two handfulls of spinach, 1 packet stevia, and loooooads of ice. Brain freeze!!!!!!!!!!!
LR #1 Penny