Speed workout, 10 miles in 1:15:30 for an average pace of 7:33
4 x 1600 x 400 cool down, 1 mile w/u 6:40 (144), 6:35 (151), 6:35 (154), 6:35 (156) then 800 cool down, and finished up the rest of the run at 8:00 min. mile. Felt good about this run.
Abs are a little sore today as i have been working them more this week.
Tempo run today at the gym, i am sick of the wind and looking forward to next weeks nice weather. 11.73 miles in 1:30:00 15 min. at 8:13 to an 8:00 min mile, and 75 min at 7:35 pace.
Todays run i decided to slow the long run down alittle bit by 30 to 45 seconds slower then goal MP and it was hard to do,as i kept wanting to pick up the pace and had to hold back. It kept going through my mind the quote that Ryan Hall said once was (it takes self discipline to run slower) and it helped. 16 miles in 2:18:10 at a pace of 8:38 and average HR of 131.
I set out to run this run between an 8:30 and an 8:40 and i actally feel good right now and not sore. I am also going to try to do 2 a day only on my recovery run days to break it up and to reduce the fitigue and hope to have better Speedwork and tempo runs.
