Long Run - 20 miles, averaged 7:16. We got about 3 inches of snow yesterday so I wasn't sure how the roads would be in my tempo area. They were snow-packed with ice, but not terrible, stable but could get much power on pushoff. I assume others have been dealing with similar conditions all winter while I have been on my cozy Woodway treadmill, so I won't complain too much :-)
The plan was 4 "easy as you pleasey," 4 Tin Man (6:40-6:48 for me), 8-mile builder ~6:25-6:30 average, 4 miles home at an honest effort (under 8-minute average) w/ 7:10-7:20 overall average. Anyway, it took me about 10-11 miles to warm up as it was 3 degrees but sunny (not actually as bad as it sounds. Quite pleasant.) About 13 degrees when I finished.
4 warm up (8:38 average)
4 Mile Tin Man (6:54 average); just couldn't get going on the snow. Didn't want to compromise my builder even though I know I can cruise at 6:40-6:45 on dry roads.
8.5 mile aerobic builder in 56:02 (6:36 average): 6:40, 6:39, 6:37, 6:37, 6:38, 6:34, 6:33, 6:31, 3:13 (6:26 pace)
3.5 cool down (7:44 average)
I know I am capable of running much faster on dry roads but I am pleased with this effort given the conditions and this was a good way to knock out the first 20 miler of the buildup. Tired on the cool down but not dead. Screw flats held up nicely.
| 