About a 15 mile run today. Running time 1:44:48 (6:59s) Ran to Grant's Trail, did 7 miles on the trail and ran back. The run was a 4 mile warm up followed by 3 build ups in the neighborhood of 3.5-4 miles. I took a 5 minute break between build up 1 and 2 for water and a 1:30 break between 2 and 3. Because of the speed of the 1st build up (which was probably too fast, but felt good so I let it go) successive build ups were run at slower paces. But I still got at least 7 miles of threshhold work in and 4 miles of M-pace work as well as 4 miles of E-pace.
Split averages were as follows.
1st 4 in 30:28 (7:37s).
Next 3.5 in 21:43 (6:12s) Ever so slightly downhill, but for all intents and purposes it was flat, but with a moderate headwin.
Next 3.5 in 24:04 (6:52s) These were back up the previous 3.5, so uphill, but with a slight headwin. I think the wind was starting to die down by this time though. This set started out in the M-pace range, probably 7:20 or so.
Last 4 in 29:47 (7:26s). This set started out at E-pace and as I had used no energy gel on this run I was shot. I really had to fight this build up to get my last mile down to 6:45. I was absolutely shot when I finished the run and the legs were beat up, possibly from the shoes. I'm not sure if these flats will work for the Marathon or not, they might not possess enough cushion, or it may be that my training runs, having been done in a very cushy shoe, are influencing how these shoes feel.
(Asics Gel Speedstar2 - 24.55) | 