3/1 Long Run in Sunapee

En route to VT for a wedding this weekend we opted for a layover in Sunapee at Hilary's parent's house. This broke the drive up and gave us a chance to make some time to see friends on the way. It also freed up a couple hours in the AM to get in a 15 mile run. I was initially thinking a tempo run but quickly realized that my legs were still beat up from the previous week. Running on pavement I thought I'd have a little more foot speed (which I did) but I wasn't hitting low sixes. Plan B was to run at a moderate pace and throw in some harder effort at the end (easy for 3/4, hard for last 1/4). 

The first loop was around 10 miles with some good climbing. I was able to hold 7 minute pace once I got warmed up with a nice easy to moderate effort. Once I returned back to Sunapee Harbor I opted for another few miles on the Burkhaven loop which begins with a 180' climb. Once over the hill I picked up the pace for the rest of the run. Four miles at 6:40 pace which while well above what I'd like to run for my half marathon (6 minute pace), it was still a moderate to hard effort at the end of a long run. 

I was out of water at mile 13 and worked the rolling hills before returning to the house. It's work like this that makes a big difference in my half marathon / road fitness.