Last Long Training Run

Since Kristi invited James' wife, Molly, and their daughter over to the house to make IM signs, I decided to do my run during the same time.  In fact, I found out that James had the same idea, while Molly was gone, he'd get in his run as well.  It just so happens that we were both scheduled to go for 1 hour.  With that in mind, I jumped in the car and headed over to his place.  Our individual workouts were just a bit different, so after 2 miles together, he sped up and ended up about a quarter mile ahead of me before we reached the turnaround (30 min).  After turning around, James eventually caught back up to me and we ran the remainder of the way together.

Here is what I was to do:

• Warm up very easy with 4 x 50 yard relaxed strides included
• MS:  3 x 6 minutes at marathon race pace (8:30), 3 min Ez between 
• Remainder of the run steady with good form

I ended up running the whole thing (7.02 miles) in 59:30 (8:29 pace) and felt GREAT!!!