Because of current heel issues I had to go to the track in order to find flat land. A nice day, around 80 degrees and humid. I was wanting 10 miles at marathon pace. I'm in a recovery week so I'll lessen distance but not difficulty. I guess the hills are paying off because I couldn't contain myself and found the pace way too fast. Finally at 7 miles I was done. I had changed the work out to a fast continuous run since I was going faster than MP. Splits-9:39 warm-up-8:29, 8:21, 8:19,8:25, 8:50, 9:35. I think I made the smart decision by not pushing it to ten. Now I still need to get a medium endurance run of at least 10 miles and it will likely be on hills.
The heel is feeling better I think age is a factor but so are eternal hills. The track was a busy place. Young lady doing mile intervals, older lady walking, three teens practicing football. I am thinking I may make one more trip there this week. Oh, I'm on vacation!!!! Yes!!
Showing posts with label pace. Show all posts
Showing posts with label pace. Show all posts
Monday, July 20, 2009
Friday, April 17, 2009
12 hours!!
Here's the plan:
I am only walking when I hit water stops-and eating times-I'll keep them as brief as possible- Eating at 5 miles, 10 miles, three fig newtons and half a power bar each time. I'll drink the power aide at all stations. At mile 18 I will take an E-gel-"Mountain Rush" This will be my secret weapon!! My sweetheart will be giving me some fluids (nuun) at mile 14.5.
Pacing: I must not start too slow! I will try to keep the first two miles within 9:30's.
Miles 3-13 I am looking for relaxed, easy, even pacing around 9:05's
From 13-20-I will see if I can maintain or even increase the pace a little to 9:00's.
From 20 on in I hope I will have the reserves to bust a 10K like never before. I know it will be very, very close to four hours if my plan works.
I have had a busy day. I'm tired. Been going non-stop all day but nothing physical. All in all I feel very good. I told my Sweetheart today that my legs felt like I was walking on air!
Thank you, each one of you, for your encouragement. It means a lot, I appreciate you all.
Hope all is well in your neck of the woods. If you're racing this week-end, or Monday good luck!!
Peace!
I am only walking when I hit water stops-and eating times-I'll keep them as brief as possible- Eating at 5 miles, 10 miles, three fig newtons and half a power bar each time. I'll drink the power aide at all stations. At mile 18 I will take an E-gel-"Mountain Rush" This will be my secret weapon!! My sweetheart will be giving me some fluids (nuun) at mile 14.5.
Pacing: I must not start too slow! I will try to keep the first two miles within 9:30's.
Miles 3-13 I am looking for relaxed, easy, even pacing around 9:05's
From 13-20-I will see if I can maintain or even increase the pace a little to 9:00's.
From 20 on in I hope I will have the reserves to bust a 10K like never before. I know it will be very, very close to four hours if my plan works.
I have had a busy day. I'm tired. Been going non-stop all day but nothing physical. All in all I feel very good. I told my Sweetheart today that my legs felt like I was walking on air!
Thank you, each one of you, for your encouragement. It means a lot, I appreciate you all.
Hope all is well in your neck of the woods. If you're racing this week-end, or Monday good luck!!
Peace!
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