Penny

8:06 avg pace. Wanted to run the last two miles at MGP (7:20) and started to, but I felt a pull in my hip flexors and immediately backed off. Having run a fast race just a week ago, I knew not to push my body and be vigilant about not getting injured now. 

This was the first long long run in preparation for NJ marathon. I am doing Hansons plan, and the long runs from that plan do not exceed 16 miles. I understand the science and method of the Hansons plan; and I think it makes sense. But as a first time marathoner, I must admit to just being a little fearful of not having a few really long runs in my preparation. So I decided to try about 3 or 4 18-20 milers before I finish the cycle to just give me some mental confidence in being on my feet for that long.

 Still up in the air about pacing strategy.

am: 8 miles easy

pm: light leg strength + yoga

Marathon pace tempo. 1 mile easy, then 8 miles at 7:18 avg pace. Splits were:

7:22, 7:24, 7:18, 7:17, 7:14, 7:18, 7:20, 7:14

1 mile easy cool-down.

 I was not happy with the run. I guess the splits are fine - they are my present MGP. But I felt like complete rubbish from the first tempo mile, and nearly quit at mile 2 (yay for mental strength development!)

 I would've liked to have run 7:10-15 pace like I did on my last tempo, or at least have a nice progression up to just slower than HM pace...so I was a bit disappointed. But I'm gunna go ahead a make few excuses for myself:

1. 5.5 hours sleep. Not enough.
2. Just got off  a 6 hour flight from NY- San Diego.
3. Ran my longest run ever (18.5 miles) just a few days ago on Sunday.
4. Ran a half marathon 10 days ago (this was my first "effort" session back).
   
5. Suddenly running in 65 degrees with warm sun, after running outside in 30-40 degrees for several months.

Oh, I am the queeeeeen of excuses :)

Come to think of it, looking at all of those things, I'm relatively pleased to have just finished the run at roughly goal pace. It may not have felt good or easy, but it wouldn't be marathon training if you didn't feel like a dogs breakfast occasionally, right? :)

Edited to add: the splits were a little uneven because of some wind coming off the oceans - [7:22, 7:24, 7:18 (into wind)  7:17, 7:14, 7:18 (wind at back) 7:20 (into wind) 7:14 (wind at back)] - but because they were really consistent with the wind direction and I felt my effort level was the same, I think I can safely say I was hitting the right paces.

XT for 15 mins on elliptical. How the hell did I used do that for 60 mins at a time. Hooray for increasing to 5 runs a week.

 leg strength + core work.

Threshold (tempo?) intervals at around half-marathon pace or roughly 10 seconds slower than goal marathon pace. 6x1 miles with 400m jog recoveries:

6:56, 6:55, 6:52, 6:56, 6:57, 6:54

Based on my goal marathon pace (7:20), Hanson said I should have been running these at 7:05, but the description called for around half-marathon pace, which for me is a little faster. I think my estimate for this was correct, because these intervals felt hard, but comfortably so. I was not wiped out at the end of the workout. It was actually a bit of a confidence builder.

Some very easy miles (around 8:50 pace) on a trail through Balboa Park in San Diego (here for 10 days of work).

And THAT makes my first >50mile week! Woot!