10 miles, 8:10 average pace. This is my first mid-week medium-long run of this training cycle leading up to the Las Vegas RnR Half Marathon. I am trying to include the medium-long on the advice of Jake and Andrea. My last half marathon was on track for about a 1:32, until I bonked in miles 12-13... they thought that including a medium-long run and lengthening my long run to 16-17 miles would help with that endurance. With the addition of some progressions onto these two runs (pushing my lactate threshold in the last 2-3 miles) I am really seeing some improvement. I had a day of XT yesterday, with plyometrics. My legs felt "running fresh" as I did my long run on Saturday, so that I could run today and take my rest day tomorrow because I knew I would be unable to run due to the storm tomorrow. I generally try to keep my easy runs at 8:20 or slower (my conversational pace), though 8:10 felt comfortable today so I went with it. No progression today, though several miles slipped into the 7:45 arena, due to the wind and some downhills. Groin/hip flexor area felt a tad iffy, but generally strong. I think it is responding to the exercise band hip flexor exercises I am doing.
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