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tow path run

August 14, 2008 (Morning)

Exercise Type: Run

Weather: sunny-not too hot

Comments:
After dropping off Winston at JP, went to the tow path for my long run. I decided to do the same long run loop that Gordonov and I did last year to see my progression. The first 2.53 miles was in 15:10 (6:00) pace. From that point, it took me 33:22 (5:46)to get to the half way point. I got to the midpoint in 48:33, which means I averaged 5:50 pace on the way out. The way back was progressively faster. The first 5.77 miles back was in 32:30 (5:37 pace). The final 2.53 was in 13:44 (5:26 pace). The average pace for the way back was 5:34 in 46:15. I felt awesome during the way out. The shins did not hurt at all. I bumped my knee this morning on the car door. It is a little swollen but it was fine once I got warmed up.