Freethinker ~ Freerunner

BAM!  71 degrees.  60% humidity.  8:03 AP. 

Long run with goal at 20 to 10 percent slower than marathon pace.  I actually ran this slightly faster than my goal pace, and not only that I feel great physically afterword.  It has now been close to two hours since I finished, and I feel very strong and not at all drained or exhausted.  What a difference the cooler temperature makes after having done so many long runs in high heat and high humidity.  

This is not a PR for me for this distance, but it is only 1:15 slower than my PR.  Consider that I was not trying to PR, but rather get in a good solid run without going all out I feel very good about the shape I am in right now.

First 8 miles AP: 8:33

Last 10 miles AP: 7:45

Lactate threshold run.  7:28 AP.  Temperature 67.  Humidity 76%.  

I'm feeling pretty good about myself after this run.  I drank a little less than 8 ounces of Gatorade during the run.  I took a drink about every two miles.  

2 warmup miles AP: 8:16

5 at lactate threshold AP: 6:52

2 cool down AP: 8:13

Splits:

8:30

8:02

7:03

6:55

6:46

6:48

6:51

8:15

8:12

Mid-Week MLR.  8:02 AP.  67 degrees.  87% humidity.

Kevin joined me for ten miles of this, then he slowed up a bit.  

I probably ran this one a little bit too hard considering my lactate threshold run yesterday, but I felt good.  I need to make sure and really not go too hard on Friday so I can hit my marathon pace run on Sunday.  

Recovery run.  9:04 AP.  Temperature 77.  Humidity 76%. 

I'm glad the heat decided to wait until today for my recovery run to return.  Hopefully it cools back off by Sunday morning for my marathon pace run. 

My legs felt very sore starting out, but by the last half of this run they felt nice and relaxed.  

MLR.  8:08 AP.  67 degrees.  60% humidity.  We have been fortunate to have such beautiful, cool mornings this week. 

I am still feeling hung over from my 15 mile MLR on Wednesday that I ran at an 8:01 AP.  I am hopefully that with a really easy recovery run tomorrow I will be in tip top shape for my 18 mile pace run on Sunday.  Fortunately I was able to take off work today, so I just may get some extra R&R.  Maybe even a mid afternoon nap.  

Recovery run.  68 degrees. 90% humidity.  8:51 AP. 

I feel good, but a little fatigued.  This completes my longest week ever at 63 miles.   I'm going to try to get good sleep tonight so I can bust out an 18 mile pace run tomorrow.