Sunday October 14, 2007
14 days to the MCM
Training:
A HARD 10 - Actually 9.28 miles
2.5 Miles easy, then 4 miles tempo, then 2.5 miles cool easy [Total Time - 1:35:01][Avg HR 144][Max HR 174][1999' in total ascent]
( the Tempo was on the 1/2+ mile loop at the reservoir and I did them "double/double descend" that is that the 5th is faster than the 3rd which is faster that the 1st, but the 6th is faster than the 5th and the 4th is faster than the 3rd and the 2nd is faster than the first. My paces were [ 9:53, 9:35, 9:58, 8:53, 8:46, 7:11 ] and I felt GREAT. No rest just steadily increasing tempo for 4 miles ending at 7:11 pace for better than a 1/2 mile. )
( The easy sections were just 10:00 pace and felt fine )
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1 comment:
Great run! And you ran 5 minutes longer than the "Old Man"!!
What pace do you think that you can sustain throughout the marathon?
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