Slowly Getting Faster

Woke up late.  Ran in the heat.  Slow miles: 9:59 avg. 

Up farmington canyon.  I wanted to get 10 but started a little later than usual so I didn't have time.  The poop stop didn't help timing wise either. 

Slow going up, but I got some good leg turnover going down and managed to keep all 4 downhill laps under 7:30, with the last 2 being under 7:00. I think this downhill speed running will pay off on marathon day. 

Steady state run today. 1 mile warmup followed by 50 minutes @ 7:41-8:03 pace.  I managed a 7:49 pace for the 6.4 miles. The graph for my pace on Garmin is pretty flat, so I must have done a good job maintaining a steady pace. I was pleased that the effort, although not exactly easy, was not all that difficult. Tomorrow's workout is going to be pretty hard so hopefully today's will count as rest-ish. 

Marathon pace (MP) day. I should have pushed this workout to Thursday to give myself a day of rest from speed in between. The workout: 4 x 1 mile @ 6:40-7:00 pace w/800 meter (1/2 mile) jogging recovery in between. My MP should be 6:49 to hit my goal time, so the plan was to keep it as close to that as possible. My splits were: 6:48, 6:45, 6:54, and 6:59. That last one was hard. Average split time was 6.51 so not too bad.

I think I will make my speed workout on Sunday, Tuesday, and Thursday so I can rest for a day in between them from now on.  

Steady state run again today. 1 mile warm up, 50 minutes @ 7:40-805 pace, 1 mile cool down. 

Average pace for 50 minutes was 7:45. I had a headwind after the turn around which made the return trip much harder.  

TM miles while my wife is at work.