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Thursday, January 28, 2010

Thurs, Jan 28: 15 Miles Marathon Pace

Today I did a Marathon Pace workout starting at the C and O Canal Pennyfield Lock which is like 10 minutes from my house. I stepped out of my car and shivered. It's getting colder again. I started immediately and after the first 1/2 mile was running 6 min pace. The wind was bad and kind of hard to work with on the way out, but this was good for training. I gradually picked up the pace throughout the run, and especially on the way back. I did not run too fast though, and stayed within Marathon Pace range the entire time. I took a GU with me and ate it after 7.5 miles to give me a boost on the way back. My 8th mile was kind of off and I'm not sure why, maybe it was since I was digesting the GU. In the final miles of the run, I dove into the 5:30s and heard the sounds of the Potomac River cheering me on. I felt strong and resilient.

Splits:

6:04
6:07
5:55
5:47
5:47
5:49
5:56
6:17
5:52
5:40
5:44
5:39
5:35
5:30

Average Pace: 5:51
Total Time: 1:28:30

I anticipate to keep the mileage up for the rest of the week. Should be in the 80s with a 19-20 moderate long run on Sunday.

The Marathon Pace Runs continue to build my confidence.

1 comment:

  1. That's a solid run, dude. You're going to crush your PR at Shamrock!

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