Goal had been to do 8 miler at Long Run pace. LR pace is 9:07-10:07. First six miles at LR pace of 9:07. Last two littler quicker. done at 145bpm avg (83%) LR HR range is 74-84%. Stayed in range.
Met goal. Good Run. Consistent splits. Took it easy today.
MY 300th RUN!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Getting back on track now. Have my nine week schedule of mileage to put in for 10/25 through 12/26/10. Also have 18 week schedule for 12/27/10 through 5/1/11...with May 1, 2011 being the Providence Marathon.
Within the above 27 weeks, will have races throughout.
Middletown Route, Main Street, Out and Back, Hills. Thus to be considered speed work. Elevation is pronounced. Check it out and then document elevation. Good preparation for Manchester Road Race. And yes, mile 1-2 of Manchester Road Race one big hill. I checked Garmin records from 2009 race.
Scheduled for today: 8 (4 LT). Did 4.73 LT, 41:50, 151 bpm (87% HRM). Avg pace is 8:50. Hot today during run. Week total 12.73. No run scheduled for tomorrow. Do a 5K tomorrow and then the 8 miler scheduled for today can be considered completed. Not 8 in a row...but given the difficult workout today, and the additional three being done tomorrow, this is okay. The scheduled work for today will not have been lessened.
So the run is done. On track with the schedule. On track with the correct run types.
From Running Blog Site:
So you decided it is time to qualify for the Boston
Marathon. What is it that you need to work on, speed or endurance? Use the
calculator on the left to find out. If your required minimum 5 K time is faster
than what you can do now, you need more speed. Otherwise, you need more
endurace. Feel free to experiment with different training mileage.
Once you got used to running 10 miles 6 times a week, add a
long run once a week. Start with 12 miles, and keep increasing its length until
it becomes 20. Again, remember the principle of gradual adaptation. Do not
increase the length faster than you can handle it. Pay particular attention to
your body signals at this point to avoid injury.
Once you can go 20 miles with a reasonable degree of
comfort, it is time to check your speed. Can you run your Boston
qualifying pace for a 5 K? How about 10 K? How about a half-marathon? Can you
go further at that pace? Race often to find out. I expect that most runners
will at least be able to run a half-marathon at the Boston qualifier pace once
they are running 10 miles a day 5 days a week with one long run on the sixth.
Now the challenge is to extend that pace to the marathon.
4.25 done at 8:45 pace in 37:11 at 141 bpm (81%HRM).
8:49/134, 8:49/141, 8:46/143, 8:17/148 (.25 mi).
Had 4r scheduled and did 4.25 at L/ML pace vs R pace. Did not need to do recovery run as did not do the nine miler Thursday...so I ran at a L/ML run pace. I aimed for 9:07s and did steady 8:45s for the most part. Knew I was about 125+ feet per mile ahead for most part. Was not sure what this would produce in way of pace. Was totally easy run...not meant to be one of great effort. Weather cool. And this reflected in HR range and pace as well. Only 141bpm. Of note, Genie mentioned she was going to the football game and expressed concern that I might fall. I mentioned that I never fall to the point where I get seriously injured. But...I did take another tumble, watching traffic at the intersection and tripped over the curb with my left foot as I was looking at the traffic in back of me to the right. Pitched onto my left shoulder. Ah, the dangers of running.
Week summary: did not do the 9 miler scheduled for Thursday. Did all other scheduled runs this week at the appropriate distances and HR ranges per schedule. Sunday an 8 miler was done. Long runs are done on Sunday. The week schedule begins on Monday and that is why an 8 miler was done Sunday versus a long run.
