Long run loop finishing on the Wabash trail - 19.5 miles, averaged 7:29
9 moderate (7:58) followed by 10 mile tempo in 1:10:20 (7:02 average): 7:13, 7:06, 7:01, 6:57, 7:00, 6:46, 6:57, 6:51, 7:05, 7:24 (water stop), another half mile at 7:35 pace (felt like 10:30 pace) and I didn't quite have the energy to go 20 or more, but this marks long run 4 with 7-10 miles at goal pace on top of 8-10 moderate miles. It also marks my third 80 mile week. I somehow skipped the 70s altogether.
Effort was on the higher side, but I pushed the pace early in the first 9 and threw a few smallish hills in. Didn't have much after the water stop mile. I almost lost my gel that I took at mile 11 or 12. I guess maybe you really do need to take those with water. May have to switch back to the Cliff Bloks.
Couldn't quite find my rhythm today even though the workout went well. Anxiety about prelims this week I guess.