- tue: Pace is MM*1.3 +2 and intervals are 3min run + 30 seconds walk. Ran 2.7 miles for 28 minutes at 10:36 pace. Workouts3.csv
- wed: Pace is MM*1.3 +2 and intervals are 3min run + 30 seconds walk. Ran 2.6 miles for 28 minutes at 10:51 pace. Workouts3.csv
- thu: Pace is MM*1.3 +2 and intervals are 3min run + 30 seconds walk. Ran 2.7 miles for 30 minutes at 11:07 pace. Garmin Edge 205305
- sat: Pace is MM*1.3 +2 and intervals are 3min run + 30 seconds walk. Ran 7.1 miles for 90 minutes at 12:42 pace. Run went well. Finished feeling that I could have run further and faster. Left foot started to hurt several hours later.
Today was my first “long run”. When training marathons and half-marathons you have one “long run” a week, which increases in distance over the course of your training. I will have a separate post on that. This run was scheduled to be 7 miles and I laid out the course in advance using Training Peaks interactive route maker.
As you can see from the detail at the left I looped into town and back over the course. I ran in intervals of 3 minute run / 30 second walk. The training program calls for long runs to be marathon pace + 2 minutes. Since I really don’t know what my marathon pace is yet I just ran as slow as I could. The result was an overall pace of 12:42 including the walk breaks. Since my 3 and 5 mile runs have usually been around 10:50 pace perhaps this is right on target. My HR was 155, but I am sure that was effected by the times spent walking. It looks like I was mostly around 162. I don’t know yet if that is good or bad.