I got a whopping 10+ hours of sleep last night - haven't had one of those in a long long time. With a 10-mile run on the schedule today I decided to take advantage of the great rest, throw a Roctane packet in the back pocket, and pick up the pace.
First mile (downhill) in 6:32 before heading up the 3.5% grade for the next 2.3 miles. I averaged about 6:58 up that portion and then came back down at about 6:20 pace. The average was something like 6:43 for the first 5-6 miles and I just held it there for the remainder of the run.
Overall it was 10-miles in 1:07:15 - a nice run to end the week. I'll be talking to JT (the coach) tomorrow where I'll pick up the workout instructions for this week's speed session.
Sun, 11/30: 10-miles in 1:07:15, about 6:43 pace