Saturday- met Michele K. (1L) at Stone Mountain park for a 12 mile long distance pace run. We had mild temps and off and on rain. 1L's coach had her running a HR run and her goal pace was 8:45 - 9:15. My goal pace was somewhere between 8:45 - 9:00.

Splits:
1- 9.12
2- 8.37
3- 8.36
4- 8.35
5- 8.32
6- 8.42
7- 8.46
8- 8.41
9- 8.39
10- 8.42
11- 8.36
12- 8.29

avg.- 8.41

We stayed close to the bottom end of the goal. The problem was the uphills- we both kept wanting to speed up and attack the hills and had to make a conscious effort to keep it at goal pace.

Sun-
4 mile recovery run at Stone Mountain. It was cooler, windy, and raining for this run. I did a little out and back run and ran what ever felt comfortable and not pushing at all.
1- 9.06
2- 8.57
3- 8.52
4- 8.44

avg- 8.56