8 miles at 8:00 pace was the plan this morning. For me, a much easier task than trying to run 2 miles at 6:25, that's for sure. Weather was warmer; mid 40's vs low/mid 30's.
Kept everything easy, running by feel/effort instead of pace and averaged exactly 8:00 pace, but ran a little long at 8.96. Now that I've added some harder workouts to the week, I'm really enjoying these leisurely 8-10 milers.
Tomorrow is a 17 miler - with 7 miles fast (marathon pace, 7:09). Looking back over my running logs, I have only run 17 miles 4 time before. Those were my 2 marathons and 2 training runs (1 of 19, 1 of 21).
Times for those 17 milers were as follows
1) 19 miler run/walk with my aidsmarathon running group
.....17 miles at 3:12:50 - average pace 11:18
2) 20 miler with running group
....this one doesn't really count as it was split up 5:10:5
3) Silicon Valley Marathon
....17 miles at 2:31:41 - average pace 8:54
4) Honolulu Marathon
....17 miles at 2:36:44 - average pace 9:13
That lack of proper long runs probably explains why those 2 marathons were such trainwrecks. It's surprising I even finished. By comparison, I have sixteen 17+ runs planned over the next 5 months leading up to Edinburgh!
Tomorrow's course is flat/rolling thru mile 7 then it climbs up to 400', drops thru 12, back up to 400' thru 14 and then drops back for the last 3. I'll probably do the fast miles between 3 and 10 which has a net uphill of about 200'. If I'm feeling good at 10 I'll keep up the pace until the climb starts again at 12 to give me 9 fast miles. Time should be about 2:11 (10 miles at ~8:10 and 7 miles at 7:10) - I'm certainly in much better shape than I was for those first 2 marathons.
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