AM: 22 miles. Workout today was 10 miles MP+1:00, 10 miles MP, with an easy mile warmup and cooldown on either end.
I opted to run this on the Pinellas Trail today as an out and back. With 6 or 7 overpasses in each direction, it's at least some simulation of a rolling course like TCM.
I'm really lucky to have friends like Mike and Christina. Christina ran most of the first leg up with me at a little under 6:55 pace. I met Mike very close to the turnaround and he helped pace me on the way down.
The first half felt pretty good. The MP return was hard. Unlike Friday, which was a concentration game and mental grind- this was just raw physical struggle, and it was a struggle I ultimately lost. Not badly- although I missed my ultimate goal on the workout, I got most of what I was looking for.
We were well on target for the first six miles of MP, a bit under 5:55, but mile 7 had two overpasses and I couldn't stay on pace. Mile 8 was worse - I was pretty much done, clocking a 6:16 mile. At that point I decided to fold for the day.
Usually I get pretty bummed about missing a workout target, but this is historically a very hard workout for me. I do feel like I got a lot out of the effort today, and it did expose a weakness I need to focus on this month - my hill running is really pretty poor.
I have a couple more opportunities for hard long runs on the trail before my marathon, so I will be back, and I think I can do better.
Splits today were:
10 miles: 1:08:40 (6:52 avg)
8 miles: 47:40 (5:57.5 avg)