The training plan called for a 2-mile easy run, a 6-mile tempo run (with the middle 4 miles tempo), and a 20-mile long run. Once again, I replaced the tempo run with hills and trails. I plan on doing some tempo and/or speed work next week since it's recovery and I'll be running less miles.
Run #1 (Monday Morning) - 4.23 miles @ 9:15 (39:09), Lake Country (The cool weather was amazing, and it didn't take much effort to run close to marathon goal pace.)
Run #2 (Tuesday Afternoon) - 5.05 miles @ 9:42 (48:59), Downtown/Trinity Trail (My quads were really sore, but I pulled it together the last mile.)
Run #3 (Wednesday Morning) - 3.35 miles @ 9:36 (32:10), Golf Club/Lake Country hill workout (I felt much better than Tuesday, and it was fun to feel the downhill speed of 7-something/mile.)
Run #4 (Wednesday Afternoon) - 3.60 miles @ 11:55 (42:54), Sansom Park trails (My back was pretty sore. I got through it though, and I was pleased with another "double run" Wednesday.)
Run #5 (Saturday Morning) - 20 miles @ 10:11 (3:23:34)*, Trinity Trail/Overton Park/Foster Park/Colonial/Trinity Trail
Run #6 (Sunday Afternoon) - 4.15 miles @ 9:13 (38:19), Lake Country (I wanted to hit 40 miles for the week, so I ran on a rest day. Cliff and I did the first mile together in 9:23. Then I was 9:25, 9:05, and 9:03. I felt great considering I ran 20 miles yesterday, and my second half was under marathon goal pace!)
*Long Run Stats:
Mile Splits: 10:16.60, 10:00.13, 9:51.62, 10:19.87, 10:28.25, 10:19.83, 10:36.62, 10:36.03, 9:53.94, 9:58.37, 9:56.15, 9:42.69, 9:45.75, 9:59.23, 10:14.16, 10:13.53, 10:05.66, 10:16.92, 10:30.65, 10:26.57
First half: 1:42.21; Second half: 1:41.11; Total time: 3:23.32 (20 miles, 10:10/mile)
Stopped at 3.0 miles (picked up Shawna) and 12.86 miles (bathroom break)
Gu at 5 miles, Gel at 10 miles, Gu at 5 miles
Wow, this run seemed pretty easy! I tried to maintain a 10-mile mile pace, and I negative split by a minute.
Total Miles for the Week: 40.38
Other Workouts:
Stationary Bike 60 min
Weights & Abs 45:54
Elliptical Machine 30 min
Walked Gus 7.5 miles
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