Yesterday morning Dorian, Rocky and I went for a 3 miler... blah blah blah.... in 30:39 with an average pace of 10:12 min/mile and then we cooled down with a .6 mile walk.
This morning I was up and out the door just before 4 AM for the 15 miler closing out the 4th week of my training, it is funny how when you're looking at a run longer than 10 miles you're thinking "fuuu.....c...k me". The temperature was 66 degrees and 83% humidity but not awful.
I chose the creepiest two roads for the first 3 miles so it was pitch black in some areas and my imagination would kind of run wild - luckily I lived and nothing attacked me or tried to eat me.
At mile 8 I consumed a Hammer Nutrition Chocolate gu and chased it down with some water then got back to running. By this point the sun was coming up and the creepy feeling was gone, oh and I haven't heard any coyotes lately.... weird.
I was definitely feeling sore, I guess the soreness they call running on tired/fatigued legs. It was manageable, and the cooler weather helped and the not feeling so crappy like last weekend.
At mile 12 I stopped and consumed a Chocolate Rage Energy Gu and chased it with water. Throughout the run I did consume some water with 2 of the Hammer Nutrition Endurolyte Fizz tablets. I only had 3 miles left, oh yeah! And then it was only 2 miles, so even more awesome, then at mile 14 I stopped just before the final mile to pump myself up for the couple of hills and the large hill at the end.
I ran 15 miles in 2:30:37 with an average pace of 10:02 min/mile, elevation gain of 397 feet and a loss of 372 feet.
Laps/splits were:
Mile 1 - 11:08
Mile 2 - 10:44
Mile 3 - 10:28
Mile 4 - 10:14
Mile 5 - 10:15
Mile 6 - 10:20
Mile 7 - 10:09
Mile 8 - 10:06
Mile 9 - 10:04
Mile 10 - 9:44
Mile 11 - 9:45
Mile 12 - 9:40
Mile 13 - 9:24
Mile 14 - 9:38
Mile 15 - 8:56
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