Andy Frey ran: First 8 with the dogs...

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  • 21 miles
  • 02:37 time
  • 07:28 pace
  • 2189 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
good Solo Long Run 21 mi 02:37 07:28 pace

First 8 with the dogs. Then miles 9.5 -15 through rolling hills. I was supposed to do marathon paced pick ups at 14-16 and 18-20, but I brain farted and thought I was supposed to start at 16 once out on the road. Luckily my route was longer than I thought and I still fit them in. 16-18 were are 6:50 & 6:48, then easy one mile then 19-21 at 6:53 (uphill and treed, Garmin seems to think I walk in trees) and 6:46. Good solo run, but the conversation kinda sucked. Man I'm boring to run with.

8 months ago

  • BryanP
    Bryan
    Bryan

    Wow! That's a fantastic long run! Great work, Andy! Try memorizing some knock-knock jokes the night before. I find them to be really useful starting at mile 18 when I tend to get delirious.

    8 months ago • Like • 2 people

  • Allie B.
    Allie B.
    Allie B.

    Hot damn...those are some crazy fast paces in the middle of 22 miles! Nicely done. But you should have joined Ellen and me :)

    8 months ago • Like • 1 person

  • George K.
    George K.
    George K.

    Nice long run and awesome pace for that distance.

    8 months ago • Like

  • Dimitris T.
    Dimitris T.
    Dimitris T.

    Great long run and pace Andy!

    8 months ago • Like

  • Chris B.
    Chris B. Great Performance
    Chris B. Great Performance:

    Astounding long run Super work today on 21 miler Andy!!

    8 months ago

  • Arnel C.
    Arnel C. You're an Inspiration
    Arnel C. You're an Inspiration:

    Strong run Andy!

    8 months ago

  • Lynn W.P
    Lynn W.
    Lynn W.

    Holy COW! You rock.

    8 months ago • Like

  • Jeremy G.
    Jeremy G.
    Jeremy G.

    Great long run - nice splits on the MP segments!

    8 months ago • Like

  • Hugh B.P
    Hugh B.
    Hugh B.

    Good one.

    8 months ago • Like

  • Terry C.
    Terry C.
    Terry C.

    Great pace on a 21 miler

    8 months ago • Like

  • Caleb M.P
    Caleb M.
    Caleb M.

    Very good benchmark at this point in the cycle, Andy.

    8 months ago • Like

  • Trace B.
    Trace B.
    Trace B.

    My brain farts all the time during my runs (that doesn't sound good, does it?). Glad you had training partners for the first 8!

    8 months ago • Like

  • Simon M.
    Simon M.
    Simon M.

    Great job, Andy! Takes a whole lot of mental toughness to do a 21-miler alone, let alone throwing in tempo work.

    8 months ago • Like

  • Greg S.
    Greg S.
    Greg S.

    Great job Andy, looking strong, especially given how burned out you felt a few short months ago. Nice work on the MP miles, tough but valuable to stick them on at the end.

    8 months ago • Like

  • Bri C.
    Bri C.
    Bri C.

    What a great run. Strong pace!

    8 months ago • Like • 1 person

  • Susan
    Susan
    Susan

    Um, wow. Yeah, my brain is farting too much to say anything else. ;)

    8 months ago • Like • 1 person