On Sunday I went out with the goal of running about 20 miles. Due to a little bit of self sabotage, the run didn't go as planned and I finished ~17 with the last three miles an ugly slog trying to get home for some water. Not exactly a confidence builder.
Since I had the Kerouac 5k on Sunday, I moved up the scheduled long run and decided I'd go for 20, and try and get in a decent portion at marathon pace. I started the run straight from work, then completed miles 7-13 and 16-20 at a 7:06 pace, with a portion done during the Fresh Pond race so I could have a little company. I'd have to say that this run was easily the most successful long run of the summer and gives me a lot more confidence heading towards Cape Cod.
| Sunday | 23-Sep | 17.0 | 17.0 | w/14m at MP | 0:08:11 | 17.19 | When the hell am I going to have a long run where I feel good? The last three miles of this run were in a state of very uncomfortable dehydration. At least I hit the mileage. | |||||||
| Monday | 24-Sep | - | 4.0 | Rest | 0:08:05 | 6.1 | Three Hill Route during lunch. I'm pooped. | |||||||
| Tuesday | 25-Sep | 8.0 | 10.0 | Intervals | 0:08:02 | 10.14 | 800/1200/600x2/400x2/m800 - I felt pretty darn good during this workout. Longer cool down w/Raleigh. | |||||||
| Wednesday | 26-Sep | 6.0 | 10.0 | Recovery | 0:07:59 | 7.00 | Three hill route at lunch, finished up w/Raleigh for the final mile. Worked as a good cooldown. | |||||||
| Thursday | 27-Sep | 20.0 | 20.0 | Long Run | 0:07:38 | 20 | w/11 miles at a 7:06 pace (miles 7-13 and 16-20). Really happy with the way this run went. I'm glad I split up the MP miles so that I could get a feeling for how my legs will feel late in the game (changed schedule due to upcoming plans). | |||||||
| Friday | 28-Sep | - | 5.0 | Recovery | 0 | Planned yesterday nicely as today it was gross out - planned rest. | ||||||||
| Saturday | 29-Sep | 4.0 | 8.0 | Moderate pace | 0:07:49 | 4.08 | An easy 4. Legs didn't have pop, but that was expected. | |||||||
Tuesday Workout:
800 - 2:44
1200 - 4:05
600 - 2:08
600 - 2:00
400 - 1:13
400 - 1:13
m800 - 2:56
Total miles: 64.51
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