We are in the meat and potatoes part of training. My favorite part! Long ass runs and big appetites!
Here's how my running has been going. I've been slacking on the weekly posts.
Sunday (2/3) 20 miles. 7:21 AVG with the last 5 miles descending: 7:17, 7:09, 6:56, 6:47, 6:33.
Monday: 8 recovery @ 7:33 pace
Tuesday: 12 easy also 7:33 lol
Wednesday: 2 mile warm up, 2x15min, 1x10 min tempo and 2.5 mile cool down. 6:20-6:30 fast miles. 12 total
Thursday: 11 easy at 7:38 pace
Friday: 10 miles in hard wind. 7:05 pace. Fighter mode came out on that one.
Saturday: 10 miles on a very hilly cross country course for a few laps 7:43 pace
Sunday: 16 miles. Middle 12 at 6:35 pace. For those who love splits like me:
warm up: 8:13, 7:44. Fasters: 7:00, 6:40, 6:41, 6:35, 6:38, 6:34, 6:37, 6:27, 6:44, 6:35, 6:31, 6:36 Cool down 7:25, 6:54. My goal was marathon pace of 6:46. I tried to find that pace but it wasn't happening.
So M-F is 80 again. I like 80. It's working for me. My focus is to run my easy at 7:45 to 8 pace to hopefully get my tempo faster. It seems silly that my tempo and long run tempo are pretty much the same pace. 1 mile or 12 it seems the 6:30's pour out. Well, I want better. I want 6:15's for tempo. So we'll see if slowing down has an impact.
Oh PS. I got my age group win medal for the Miami Half in the mail today. Very nice for AG!
|impossible to photograph because it's so shiny!|