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Loooooong run

October 28, 2017 (Morning)

Exercise Type: Run

Comments:
Goal is 20
Super goal is 21;)
I'm actually wondering if you can do this on a place that is a little less hilly than usual?? We will talk about it though.
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ok.. did this on the bike path in dunnallon

20 mile Long run with anaerobic miles:


Run 3 miles easy
Run 4 miles at goal marathon pace or slightly faster(anything sub 8:30 pace would be perfect)
Run 1 mile easy
Run 3 miles at goal marathon pace or faster (same idea)
Run 1 mile easy
Run 2 mikes at goal marathon pace or faster
Run 1 mile easy
Run 1 mile goal marathon pace or faster..

Finish rest of run (4 to 5 miles easy and whatever you can do!!)

I know this is a lot to remember but it has been a very beneficial workout in my marathon experiences. We are not trying to run every mile fast or at goal pace. Be sure to keep the easy miles moving but significantly slower than our goal marathon pace pieces.!!!
This is 10 miles of faster pace work so the recovery in between is essential!!
. By adding in some faster running In the middle of the long run, you force recruitment of muscle fibers that generally are never trained at an easy or steady pace. So by changing pace you now train those fast twitch-type fibers under aerobic conditions, which therefore increases their endurance!!!!

Ok that's my kinesiology speel for the week;)

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ok did this one on bike path (Withlacoochee).. its not totally flat, but much less hilly as compared to my normal course. Here are the splits:

mile 1: 9:21
mile 2: 8:40
mile 3: 8:35
mile 4: 7:59
mile 5: 7:50
mile 6: 7:55
mile 7: 7:57
mile 8: 7:48
mile 9: 7:46
mile 10: 8:40 ... remembered the program
mile 11: 8:30
mile 12: 8:20
mile 13: 8:30
mile 14: 8:36
mile 15: 8:55
mile 16: 8:58
mile 17: 8:33
mile 18: 9:30 ... felt my left hamstring a bit
mile 19: 9:50
mile 20: 10:30
mile 21: 9:10 ... saw the end ..so pushed a little