9.10.2007
Smokin' Long Run
I decided to get up at 6 this morning and do my long run before work since I decided to rest yesterday. Turned out to be a good move. I did almost 16 miles at sub-8 pace. Unfortunately, my stop watch got messed up so I'm not what the time was exactly. First 7-8 miles was hilly and I felt a bit stiff. After 8 miles I picked up the pace and kept going strong for another 7.5-8. All pavement, little pain, and feeling good about it. 65 degrees and cloudy makes a big difference.
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6 comments:
3:30:00.
Nice job, Dan. I have found that the cooler temperatures are definitely helping my training. Two weeks ago I was able to run my 7-mile tempo run at 6:58 pace. (Why couldn't I do that during the Torrington Road Race?!) Then last week I did my 15 mile progression run in an average of 6:55 per mile (last 4 at about 6:25). Where was this fitness at the beginning of August? I'm sure it has a lot to do with the weather. Let's hope October 13th is nice and cool like last year.
I did another run this morning, and felt pretty good in the cool weather. How many progression runs you doing/have you done? Is that part of your long run routine? Sounds like you are on your way to sub 3hr marathon!
Kate told me you may no longer be a Clydesdale. This true? Sub 3:30 might be a piece of cake.
These so-called progression runs or gradually increasing the intensity of your long runs should be done either every other week or back-to-back weeks and then break for a week. Each week, I'm trying to end my long runs, between 4 and 6 miles, ideally up to 10, at marathon race pace.
I've done 6 progression runs this summer. Like Ryan mentioned, I have been trying to space them out to at least every other week. I've used them as substitutes for both long runs and some easy runs. That 15 miler was BY FAR my fastest one. I know I can't hold that pace for another 11.2 miles so I don't think sub 3 hours is possible. I'll just be happy to break 3:30 because I am still a Clydesdale (although barely) and us big fellas can't glide like you little fellas!
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