Saturday, October 21, 2006

Long Run Week 6

Saturday 15.0 miles/2:06:09/8:25 average pace

The plan for this run was 15 miles with 12 miles at Goal Marathon Pace, which I guess is roughly 8:25 (for a 3:40 marathon time). I was a little nervous because I knew it wouldn't be easy, and it wasn't. Plus I decided to do this run on a moderately hilly route since it's one of my favorite places to run. It's pretty warm out today too, so I made a point to stay hydrated since I was in the sun most of the time.

It went fan-freaking-tastic. :) Here's the breakdown:

(note: these little breakdowns really test my math skills and take forever to calculate. So I'm probably giving too much info, but dammit I have the numbers here and I'm going to share them.)


Miles 1-3 Warm Up: 27:58 (9:19 average pace)

Miles 3-15 (the 12 GP miles): 1:37:51 (8:09 average pace)

......Miles 3-10 (first 7 of the 12): 59:01 (8:26 average pace)

......Miles 10-15 (final 5): 38:50 (7:46 average pace)

!!!!!!!!!!!!!!!!!!!!!!!!

I can't believe how well this went. I felt like I was working pretty hard during those first 7 Goal Pace miles, but that was because I was climbing hills the whole time (ok, off and on). There are some short steep hills that really got my heart pumping, so I'd back off and relax into the downhills that (occasionally) followed. The final 5 miles are all gradually downhill, and I flew. It felt a lot easier than those first 7 and I felt my heart rate and breathing were under control. Ok, I was pushing pretty hard in that last mile, it was getting pretty warm and I was out of water, plus I ran 7:25 for that last mile.

I ran 7:25 for that last mile.

Sorry, just thought I'd repeat that. :D Holy shit right?!?!

I know this means that I did the workout wrong, I mean it didn't say anything about Tempo pace, or f-ing 5k pace for that matter, but I don't really care. I'm beyond pleased. I may not have accomplished the goal as stated on the schedule, but I got a much-needed confidence boost and a damn good workout.

Now I'm going shopping.




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TOTAL Miles for week 6: 48.2

3 comments:

Marathon Maritza said...

Awesome! Great job!

Where did you run? Crystal Springs?

Anonymous said...

Awesome job! You are one speedy runner.
Time to adjust your PMP??? Maybe a 3:20??? :)
I hate trying to add time, that is why I just list my mile splits. I have my garmin set up to lap every mile.

Jen said...

I ran at Laf-Moraga. :)

I don't think I will adjust my goal time, but now I have more confidence that I can really run 3:40!! But thanks!!!