My plan for today was a 5 mile tempo and I planned to get to bed early last night, because I was dragging... very tired, with a lot of late nights and just being busy. But yesterday at work we had a patch alert that had to be install on all of our Sun Systems that run Directory Server 5.2, and this had to be done at 9pm. Well I got home at ll pm and went right to bed. Woke up feeling a little run-down which I expected. I started out on my run doing two warm-up miles then into the tempo... The first Mile I just felt like my legs were dead I was just tired (6:14), then I noticed I was really pumping my arms hard and up high which is not a very good running technique. I lowered them down to the side not swinging them as much and this seemed to help. Next mile 5:56 now can I be consistent with staying at a high 5 minute mile. Next mile 5:58, went up a decent hill and back down still being consistent. Next mile 5:57 not bad but not fast either, (still fighting a bit to keep my arms from swinging high). Last tempo mile 5:48 now maybe I'm seeing a breakthrough with finishing strong on the last mile. After that I did some marathon pace miles to need the run at 10.3 miles at a overall pace of 6:25. MP miles (6:38, 6:33, 6:28). I really hope with these times that I'm ready to prove that I can run a marathon under 2:50.
Sasha or anyone else reading this I need advice. Do to a scheduling conflict I'm running my long run tomorrow (a 20 miler) on the Pocatello Marathon course. Now, I'm 4 weeks out from the marathon on September 1st, my question is how should I run this 20 miler. I thought of making it a endurance run and try to stay at 7 minute miles and maybe do 5 miles at marathon pace. What would you suggest?.
| 