AM/Lunc: Flourtown Tempo Loop - 21 miles, averaged 6:48
Final Big Workout for Philadelphia Marathon
10 miles brisk @ 7:00 average
9 miles @ 6:17 average
6:16, 6:17, 6:14, 6:15, 6:14, 6:18, 6:17, 6:23, 6:18
2 mile cool down
The workout went well. It didn't feel as effortless as my workout 3 weeks prior to Philadelphia last year but after more mileage and just under 100 miles average for the last 2 weeks, I pleased with this. I think last year I only ran 5 miles the day before and I ran 13 miles split yesterday with my evening run fairly late and uptempo for my typical easy run. I also ran the first 10 a bit faster than necessary. My first mile was 7:36. If I run an 8:36 first mile on easy days it probably means I had an extra cup of coffee.
Plan was to do 10 tempo but I decided to pull the plug at 9 because I started to head back to Philadelphia on the sidewalks, which never works out well with people turning into strip malls. I hit a head wind and shut down the tempo at 19 miles and dragged by tired butt another 2 miles up the hill and walked it in as I did last year.
Miles 16-19 felt pretty much like miles 18-26 of a marathon. Temps were 50-57, which felt decent if a but warm for this bigger runner (weight is not even making sense).
Last year I did 8 + 10 + 2 and ran 6:48 overall with 10 @ 6:23 and 8 @ 7:15. I think I only ran 5 miles the day before last year too. Running 70 minutes modertately around 5:30 last night loaded the legs a bit as was my plan.
Goal for Philadelphia will be 2:48-2:43. A-goal is sub-2:45. I think I need another buildup to run 2:42-2:43.
Maybe a walk later if I can fit it in.
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