7:27am: Ran 20.02
miles in 3:08:37 at 9:25/mile.Canal
Trail.Ran with Marc Audet.
Plan had been to do the 20 miles at 9:00/mile. Little
slower today due to the recent hard efforts (race last weekend).
17 of the splits at 9:07-9:28/mile.
Mile ten sees 130 feet elevation and
done at 10:18/mile. Last two miles done at 10:00/mile.So consistent splits for 17 miles with a
range of 21 seconds and regression last two miles. Mile 16-20, right leg bothering me a bit.
Of note, forgot to change laps from 0.5 miles to 1 mile…thus
too many splits to include in this blog entry…not enough room.
“A” grade: a 20 Miler.
Comments
From ACorn on Sat, Mar 31, 2012 at 13:36:13 from 24.2.76.146
Nice miles at a great pace. Keep an eye on that leg.
From flatlander on Sat, Mar 31, 2012 at 14:11:59 from 76.31.26.153
Nice run. Are you doing that mudder?
From PRE on Sat, Mar 31, 2012 at 14:33:37 from 99.50.213.11
ACorn,
Thanks. I will. I have decided to replace the Tuesday interval workouts with a tempo run. I think the interval workouts require more recovery. And I am hoping the tempo runs will be more beneficial for the May 6th Marathon.
Flatlander,
Yes. I am running a Tough Mudder on 7/14/12 in VT. And ACorn gave me great ideas on upper body workouts.
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