1/17/16 to 1/23/16: Unexpected & Encouraging Long Run

This week went very well.  The CSU long run was perhaps the most encouraging run of the past few months.  After running over to Tom and Kristi's, the group headed out towards the Minuteman Bike Path.  Kevin and I weren't going too quickly, but at around 7:30/mile, for some reason, we were quickly separated from the group.  We held a conversation the entire time, and the miles continued to click by.  After hitting our turnaround point, and crossing a few intersections, we had some unencumbered running for the remainder of the run.  At one point, I felt the buzz on my watch and took a quick look to notice we had just clicked off a 6:3x mile.  Neither Kevin or I were having any issues with the pace, and, in fact, we were still having a conversation.  By the time we had finished, our final 8 miles averaged ~6:45/mile.  The pace itself is fine, but the most encouraging aspect is that we let those miles come to us as opposed to pressing the issue...if that makes any sense.  Anyways, I finished with 21 miles on the day, and those final eight are a good sign for when I start to get into specific marathon training.

The stuff:

17-Jan		Long Run		2:33:26		21.05		AM: CSU long run.  21 miles averaging 7:18/mile with the last 8+ Kevin and I were cruising in the 6:40s without thinking about.  Our conversation wasn't even interupted…this is certainly an encouraging sign.
		Off		0:00:00		0		PM: Some light stretching throughout the day, then dinner with friends.
18-Jan		Easy		1:02:01		8.4		AM: 8+ at around 7:30.  A little faster than normal just to stay warm.
		Moderate		0:37:13		5.03		PM: 5+ at 7:24/mile.  There is no such thing as easy mileage when running in the perpetual head winds of the Charles on a 10 degree night.
19-Jan		Easy		0:54:42		7.05		AM: 7+ commute to work at 7:46/mile.
		BU Track		1:57:25		14.95		PM: ~10m total before track.  1000x2/1000/200/800/400x3.  First two 1k at 5k pace, next k 800 at 3k pace with a  200m kick, 400m rest after that, then 200 smooth, 800 at 5k, 400s at mile pace.  Workout went really well.
20-Jan		Easy		0:37:32		4.75		AM: Monthly meeting at work, so up an hour earlier.  Only 6 hours or so of sleep though, and I felt drained.  Hung around a bit longer and only got in 4.75 miles on my run in.
		Easy		0:47:54		6.2		PM: Commute home at 7:45/mile. A few strides to finish.
21-Jan		Easy		0:54:06		7.06		AM: Commute to work at 7:40/mile
		Workout		1:27:41		12.14		PM: Commute to Harvard track.  Met up with Terry and did 5x1000 at around HM pace.
22-Jan		Easy		0:42:09		5.47		AM: Shorter commute at 7/40/mile. Left shin sore.
		Easy		0:40:06		5.2		PM: Shorter commute home at 7:43/mile.  A few strides to finish.
23-Jan		Workout		0:32:19		4.36		AM: Ran to TJs, then around Fresh Pond.  Averaged 7:25/mile.
		Easy		0:00:00		0		Dinner with the Appledorn's and tried to take it easy.

Splits:

1000-3:16.31

1000-3:14.21

1000-3:06.71

200-37.33

800-2:39.46

400-1:10.06

400-1:10.56

400-1:08.91

100-13.21

100-13.21

Total: 101.66