10/8/2016 – 7 AM run, light drizzles, 16 mile long run w/6 x 90 sec surges at 7:40 pace w/5 min at (8:20) between each surge. Start the surges at mile 9. Finish rest of run easy.
The light drizzles kept the C&O Canal Towpath fairly empty and cleared the way for my surge runs. Which were executed by time (my watch) and paces (how I felt). The surge runs turned out to be easier than I expected. And I was able to practice taking gel during the 5 minute pace run.
My easy paces were between 11-12 min per mile, and the entire work out including the surges took 2 hours and 52 minutes. While I felt a bit tired in the last two mile and half, the overall run was not overly exhausting. This is by design to minimize injuries and maximize speed work out.
Back in August, I wrote about Republican party’s identity crisis after Trump won the party’s nomination. Now, with one month to election, this crisis continues to escalate for the Republican party. And the cause? One word: Trump.