Saturday: 4 mile recovery @ around 9 min pace
Today: 12.2 miles. It was nice to step back on the long run mileage.
| Lap | Lap Time | Lap | Lap Time | |
| 1 | 09:14.1 | 8 | 07:55.6 | |
| 2 | 08:40.1 | 9 | 08:17.4 | |
| 3 | 08:37.2 | 10 | 08:13.7 | |
| 4 | 08:15.7 | 11 | 08:02.8 | |
| 5 | 08:07.1 | 12 | 07:11.8 | |
| 6 | 08:11.1 | 13 | 01:52.9 | |
| 7 | 08:20.5 |
It's been 2 months since I've done a long run shorter than this. I did the last mile a little faster than my Boston pace. I'm thinking that 7:12 is probably towards the slow end of my LT pace right now. I'd like to get this down to less than 7:00 or so by the time marathon day rolls around. I have a 5 mile LT run this Tuesday. I think I"ll try and push the pace a bit for it. I'm hoping to average around 7:05 for the 5 miles. Only problem is that I have to be downtown early that day for a meeting which means I'm going to have to get out extra early.
I'm sorry to see the recovery week come and go. Next one will be in 4 weeks, but I'll have to have done a 20 miler and a 15 miler that includes a 12 mile marathon pace run before I get there. Speaking of which, I'm looking at doing the 15 mile run as part of a half marathon race in a couple of weeks which I think will be helpful. It'll also allow me to practice the grabbing the cup and drinking routine. Also, an 8k race which I was scheduled to do as part of Pfitz's tune-up races moved it's race to a week earlier so it no longer fits into my plan. Crap! There aren't any suitable races on that day so I'll probably have to do it around a track or something.
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4 comments:
Your recovery week is done, but lucky you, now you get to enter the next mesocycle of Pfitz's plan!I just like to use words like mesocycle b/c I had no clue what it meant before reading his book :)
Hope you enjoyed your recovery week and are well rested for what you have coming up. This week is a recovery week for me and I am very much looking forward to it!
Sounds like you're making great progress. The injuries must all be behind you.
Keep up the great work.
Ya know, I find it much easier to keep a pace going on a treadmill than outdoors. For some strange reason I'm just a lot slower outside than inside. Does that happen to you?
Great job on the recovery week, that's a nice pace for your "short" long run.
I wasn't able to find any races that fit Pfitz plan when I did it last time, so I just did my own thing. I'll try harder to find one next time though, because I can defintely see the benefit.
You thinking of doing the Nissan 10 miler, or that won't be enough mileage. Thanks for your advice on the LT run. It went well.
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