Life is to be enjoyed, not just endured

80-90 min run with the last 10 min mod-hard.   85 min total with the last 10 min pushed.

1:25:14 / 9.83 miles / 8:39 avg pace

I finally have a couple of minutes to catch up on my runs.  This will be today's run with the last two weeks in the next post.  I have been buried at work and had a couple of things to take care of before the new year at home.   Today's plan was Yasso's (8-10) with a 20-30 min warm up/cool down.   

Met my friend Jenny who helps me keep my warm up paces nice and slow (10:49, 10:31) and then it was time to work out.  Yassos for me are a very stressful workout and I have mentioned previously that I had never completed the full workout until this cycle.   Today I opted for the road where I have done my other speed work.

Splits:  3:32, 3:37 (ended up a little long), 3:29, 3:30, 3:30, 3:31, 3:36 - OOPS!, 3:32

Recovery was not a true Yasso plan and was just from one point to another and most ended up being 45-60 seconds short of a true yasso recovery

Yes, I probably pushed too hard and somewhat raced the workout.  However, I am extremely happy about these times and I have zero expectation of running a 3:30 marathon in February even though that was the original plan.  I am probably closer to 3:45 shape and that is okay.  

1:30:55 / 10.70 miles / Avg pace 8:30

Due to family commitments over the weekend, I got my long run in today.  The plan called for 16-20 mile fast finish long run.   Since I had missed the previous two long runs (see previous updates) I had planned on getting the 20 in and would see how the MP miles go with the plan to base on effort and focus on the long run, not the MP miles.    I started early and dark and finished with an absolutely gorgeous sunrise.   These days I am usually done before the sunrises, so it was a nice gift.    I started the MP at mile 14 and was a little slow, too fast for 15 and 16, slow for 17 - however it was all up hill and I was feeling beat and told myself to back off a bit and remember the goal is to finish.   18 & 19 were just a little slow, but not too far off and 20 was just under MP.   Over all I feel pretty good about this run and the effort / paces.   Considering, I haven't done a long run since December 26th and it was on the treadmill, today's run was pretty good.   It is interesting how each workout this week has caused me some stress and doubts and afterwards, I am convinced the training is working and amazed at what I have been able to accomplish!  Trust the process!   I still am not sure what to expect on race day and overall my goals are more mental focused than pace driven, but it would be nice to be sub 3:45...the 3:30 is still out of reach, I do know that.   

Splits:  9:08, 8:51, 8:57, 8:50, 8:50
           8:44, 8:49, 8:43, 8:45, 8:35
           8: 40, 8:35, 8:27, 8:12, 7:57
           7:49, 8:22, 8:05, 8:07, 7:53

2:50:29 / 20 miles / 8:31 avg pace