Slow&Steady Blog

my training blog my training calendar my training reports Planned training log

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Sunday - November 25

Run

2h 27m 39s
15.06 miles
09m 48s /Mi

Long Sunday afternoon run - cool temp's, in the 60's, carried 16 ounces of water in one hand, fuel belt with iced bottles, 24 ounces of water, 6 ounces of gatorade. Used up all liquids in 2.5 hours of running, shot blok every 30 minutes, one GU at the one hour point, and a handfull of sport beans at the two hour point - everything went really, really well. I was feeling hungry by the end, but no bonk....

First time I've been able to bring my pace under 10 minute miles on this long of a run.

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Saturday - November 24

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Friday - November 23

Run

30m
3.50 miles
08m 34s /Mi

Mile or so warm up, then track work out. 2 880's, total of 6'19", then 2 440's, 1'24", 1'28", then another 15 minutes or so to cool down.

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Thursday - November 22

Rest day ... and carbo loading...

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Wednesday - November 21

Run

1h 12m 12s
7.76 miles
09m 18s /Mi

Longer run, trying to hold a little faster pace - looking for a 9'45 second pace for my next marathon. Pace was good, now I just need to be able to hold that for an additional 18 plus miles...

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Tuesday - November 20

Run

32m 51s
3.88 miles
08m 28s /Mi

Fartlek this morning, 10 min warm up at 10k pace, the 8/6/4/2 at increasing pace, last two minutes at pretty much a full-on sprint. Times were all real rough estimates, as it was really, really dark out this morning (no moon), and I didn't want to fuss with my watch trying to do splits.