20 miles progressive
Splits: 8:09, 7:42, 7:10, 7:01, 6:57, 6:48, 6:42, 6:32, 6:24, 6:19, 6:12, 6:13, 5:56, 5:57, 5:53, 5:57, 6:15 (to settle a bit), 6:11, 6:09, 5:58.
Recovery: None
Kelsey Bruce, August, 2018
This was Kelsey’s longest run of the summer, completed this past weekend in not terrible, but not great weather. If you look at the last half of this run…she was rolling pretty strongly and in a great rhythm.
In her notes she said that she reset a little four miles to go just to ensure that with the rising temps and length of the run that she’d be able to finish strong…as you can see, she was able to do that.
Her last 8 miles here ended up averaging about 6:00/mile pace (6:02 to be exact)…which is a great run, especially when you consider she averaged ~5:56/mile pace for an 8 mile steady state about three weeks ago. Improvement. Strength. Consistency.
She’ll open up her Fall season this weekend in Chicago at the Big 10k!
Phillips Running 