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Quality long run

March 11, 2023 (Morning)

Exercise Type: Run

Weather: around 40 with some wind

Comments:
Drove to Baked and Wired to meet the 8am Dojo of Pain long runners. Ran the first 11 miles with Jen M and some with a 41 year-old former Stanford guy named Josh. Took Canal and Rock Creek trail and road up to the restrooms just north of Military Rd. Turned there at 47 minutes and then Jen pushed the pace a bit more until she peeled off in the zoo creek trail. Josh went up to Calvert (we'd already slowed for those few minutes), and then I slowed more and wallowed in my pain for the final 2 miles back to the car. This run felt hard (the moment Jen left). My cardio was good throughout and I was talking without a problem, but from the very start, I felt like I was having to concentrate to move my legs fast enough. Jen sent me these splits for our miles together. My last two miles were probably 7:45 pace, but felt like I was running through peanut butter. Long shower after and feet up for FReP Reading the rest of the day.
7:28, 7:18, 7:15, 6:59,(paused at Peirce Mill to hear the workouts) 7:14, 7:10, 6:58(turning south halfway), 6:46, 6:59, 7:09, 7:07 pace for the .6 with Jen. Then I slowed for the final 2.5 miles.