PM: 23 miles, averaged 7:08. HR 164.
18-Mile Moderate Tempo (6:41 Average)
3 up/2 down
Pretty much the same workout as last week but supposed to be 35 seconds slower than marathon effort. This was pretty much marathon effort. The overall effort was about the same as last week, but I think I felt better this week and I also ran about 13 seconds faster for the tempo. I figured 6:48/6:50 would be good.
I didn't feel great and had a bit of dense malcolored congestion, which seems odd given that I haven felt sick. The last 3-5 miles felt like the closing miles of a marathon. These long tempos just above to right at marathon effort are very challenging, but I am convinced they are some of the best workouts you can do, though I would like to see one of the blog classics (a 10 + 10) thrown in.
The idea over the next several weeks leading into the race is to run just about marathon pace and just under (about 10-15 seconds per mile).
Got through the workout and notched another 20+ miler, of which I think I have about as many currently as I usually do in an entire buildup.
Tempo Splits: 7:00, 6:51, 6:44, 6:41, 6:41, 6:41, 6:36, 6:38, 6:38, 6;35, 6:386:36, 6:38, 6:40, 6:37, 6:38 6:40, 6:37 (6:41 average)
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