AM - Altered my route for my morning coffee jog slightly to include more of nature preserve trail, it is now 4.3 instead of 4. I am not allowed to run faster than 9:30 pace on these. Hanson actually says my recovery pace for a 3:15 marathon goal is 9:38. My easy pace should be between 8:25 & 9:02, which is 3 of my runs per week. Of course, at this point, I have no idea what my marathon goal is ... I am just telling myself that because I am doing a fair amount of easy running, which is mostly faster than what is prescribed ... if I were doing the harder workouts. Perhaps my base is built up enough to start incorporating some of those, instead of just throwing in random intervals & some faster miles when I feel like it. Of course, I tend to enjoy the random stuff more than heading out the door for targeted workouts. My only real goal for Boston is to re-qualify (3:23) for next year, and I am pretty confident if I just run an hour a day, that should not be a problem ... as long as it is not 85 degrees again! No idea what I will run later in day, but we have a day & half of sunshine left before the arrival of rain ... so I will get out there for something!
PM 7.5 @ 7:45 ap including 3 x 1 mile, each followed by walk 75 yards, then 8:30 ish recovery for .33 miles
1 mile warmup @ 8:28 & 2.5 mile cool down @ 8:40.
Was targeting around 7:00 for mile splits, so they got slower because I was trying not to overdo it, not because I was unable to maintain pace ... So I was happy with them
6:35, 6:45, 6:55.
On first 2 hit 800 split @ 3:20, 3:30 on third one. It was windy, so hard to get a feel for my pace, only looked at watch at 800 splits.
4 days in a row at 11ish miles ... So happy with that too ... Legs still feeling pretty good, but I fought off the urge to keep running tonight. | 