Treadmill. 1 mile warmup, 10 miles in 61:21 (0 to 2.5 at a little faster than marathon pace, 6:15, 2.5 to 3.0 in a surge, about 5:45 pace, 3.0 to 5.8 in a little faster than marathon pace, 6:15, 5.8 to 6.8 in a surge, about 5:45 pace, 6.8 to 8.5 at 6:15, 8.5 to 9.0 at surge, 5:45, 9.0 to 9.5 at 6:15 and 9.5 to 10.0 at 5:30 pace), 1 mile cooldown. The goal was to force a pace slightly faster than marathon pace to be a recovery pace, in an effort to make marathon pace as comfortable as possible. I had plenty more miles in my legs, but today wasn't supposed to be all-out as I'm going to do a very hard tempo workout in a couple days that I need to be ready for. I probably have time for 3 more really hard workouts before the marathon after this week's (one next week, one the following week, and one the week before the marathon if I throw it in on Monday, ie, like 12 days before the race), so at some point I'm going to push for a long run kind of like this, maybe 18 miles mostly at about MP, but with a total of 3-4 miles of tempo mixed in. I think my current fitness could use something like that workout-wise, so maybe I'll push for it next week. | 