I made it to my running group on time and ready to go 14 the next morning. The run this week was along the canal towpath and then up the Capital Crescent Trail toward Bethesda. The problem with this run is that the first half is always uphill, so it is difficult to gauge my level of effort, since my heart rate is higher when climbing a hill. In this case, more or less the first 7 miles were up hill and the last 7 miles were downhill. In the end it all worked out, since my heart rate was right on target. Overall, the run felt great and I managed to average 8:30/mile.
On tap for this week, my long run distance is still up in the air. The plan called for 15, but the group I run with, which is also on a training schedule for the National Marathon, has a step back week of 12 miles. Because I had to compress my schedule a bit, I am off a little, but will catch up in a week or so with theirs. I guess I will play it by ear based on how my body responds from this past week's increase in volume. 15 or 12....we shall see.
Have a great week and Happy New Years!