Notes
Plan called for 16 miles with 10 at marathon pace. I did two loops: once up the hill and once around the lakes. Started out with Susan, Steve, and Liz. Liz turned back at 3, Susan and Steve kept going with me. We picked it up basically at the top of the hill, which made things a lot easier. At the rotary they went back and I kept going. The second loop was kinda painful, but I hung onto the pace and did OK. I only took one break, to use the bathroom and eat a Gu at the beach. I think when I do these in the future I should try to do them continuously as a race-prep workout.
I had some light cramps in my right quad coming up Boston Ave. I think I was pretty well hydrated, so maybe it comes down to not being used to running that fast for that long. Aerobically I felt OK but my legs were tired.
Warmup: 5.99 mi in 54:05 (9:02/mi)
MP: 10.03 mi in 1:17:16 (7:43/mi)