Wrapped the week up this morning with a good 15 miler. Cold start at 36 degrees but it was sunny with no wind - pretty much perfect running conditions. Plan was 15 miles with miles 9-14 at current marathon pace (7:09).
Set off quickly and covered first 2.5 miles at 7:25 pace (should have been more like 8:15). Started uphill and the next 2.5 miles was at 8:23 pace, but I had climbed 500'. An easy rolling mile at 8:00 pace and then I went downhill. Everything felt great and I hammered out a 6:25 mile. - I just love running fast downhill! It kills the quads as I found out last weekend, but they already felt stronger. Forced myself to ease up and took the next 2.5 miles at 8:05. Got to the start of my "fast" 5 miles having averaged just under 10 miles at 7:45.
Started with a steep uphill (150' climb) which was slow at 7:50. Then it had a couple rollers for 1 1/2 miles which went by at 7:15. Hit the flats and clocked 3 miles at 7:02 pace, which was just on the bad side of comfortable. Overall the fast part was 5.5 miles at 7:13, with some meaningful hills. Jogged it in for the final mile and finished at 15 miles in 7:37. A good run, although probably a little too aggressive to start.
Total was 46 for the week. Next week ramps up to 57, with a 2x3mile tempo on Wed, 1x2miles pace (6:25) on Friday and 17 miles with 7 fast (7:09) on Sunday.
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