Ran my final long run today, 21 miles, with 10 at MP…have been laying low for a week or so with a nasty bug…mileage has dropped considerably, but I'm hoping the fitness is in the bank. Finally came around mid-week and figured to have a go for one last long/hard effort. Ran 10 in 1:13, then 10 at MP (6:22, 6:10, 6:10, 5:59, 6:11, 5:57, 6:01, 6:09, 6:08, 6:08). Jogged a mile back to my car. Interestingly, in the beginning of the MP stuff I felt like I was overstriding and working pretty hard to keep my legs turning over…then I sort of switched to a more 'shuffling stride' and had an easier time keeping pace…my hammies were blasted by the end, though…never really experienced that–a stride change mid-workout. Don't know what to think about it.
All in all, I was pretty pleased. Though, like usual in training, it's hard to fathom running that speed for the whole shebang!