Long Run / Big Workout. Warmed up for 2-miles, then did 4x3-miles @ MP, with 3-min recovery jog. Ran on the Bear River Ranch out-and-back. It went pretty terrible. The first few miles were okay, but the last half was a death-march. My legs had nothing to offer today, so I just completed the workout and didn't worry about pace. It was an MP effort, but my MP on race-day better be a lot faster! Splits were (5:28, 5:20, 5:24), (5:20, 5:34, 5:39), (5:30, 5:45, 5:42), (5:38, 5:56, 5:52).
There was a post on therunzone.com, where Tinman responded to someone else about a workout during high-mileage weeks: Remember to not race the intervals. You are running high mileage, which
is good, and there is never a need to run super-hero workouts while
doing high mileage. You need lots of weeks of steady training, moderate
workouts, and over time your body will continue to transform. Let the
pace come to you, and never push your body to achieve a pace. Keep going
strong!
Although this was not directed to me, it may as well have been, so I've been keeping the phrase "let the pace come to you" in my head this past week. 6:18/mile average pace for 20 miles today. 96 miles for the week. Next week is an easy week, hurrah! Only 60 miles during this "recovery" week, and then a couple more hard week before my taper. Starting the smell the barn... One other note: today I passed up my total mileage from last year. Always a good benchmark to achieve in September.
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