• Health data: RHR: 65
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. 

 

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.

 

Rest day ... and carbo loading...
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...

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.

slow&steady's Training Log


 November 2007 
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