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January 14, 2012 (Morning)

Exercise Type: Run

Comments:
Long with 12 miles @mp was the scheduled plan. Excited to do this because I haven't done a workout of this distance with the pace. Preparation: 16 oz. Cytomax, 3 gels (@mile 4, 10 and 13). Started at Nordvik Park out to Dumbarton for a 4 mile w/up. Jumped into the tempo with a little struggle from the warm up. Began to find a rhythm as I going by feel, looked at the pace and was going faster than planned. Focused on slowing, but later decided to see what happens with the faster than scheduled pace. Lasted okay when wrapping Coyote Hills, noticeable gains on the descents. Finished at 16 miles with a side stitch, with all nutrition used. 1 mile cool down to my car. Felt pretty good throughout until the final .5. Overall feel pretty good and recovered with minimal soreness. Key observations: need more fluid and could benefit from another gel. Tempo splits (6:51, 6:47, 6:39, 6:37, 6:32, 6:33, 6:34, 6:33, 6:37, 6:26, 6:25, 6:30). Brooks Green Silence, Zoot compression socks.