lol

 

You will figure it out sooner rather than later.  You have worked too fuckin hard and come so far not to.

 

Just my 2 but there is no way in hell I would do a GMP at the end of a long ass run, no frickin way.  I will and do however (as I did today), run the last mile of my long run slightly faster as a way of stretching muscle fibers and to loosen things up.

 

This is only 5 to 10 seconds faster though, not over a minute.  Run your GMP miles during your MP workout, that is when you are physically fresh and mentally locked and loaded.  And even then it is not easy!  lol

 

The long run serves a different purpose but then again, I have am no expert at this shit so feel free to dismiss everything I have said.  lol

My coach has plenty of GMP miles at the end of a LR. It really makes you fly at the end of the race when you are tired. Because you have done it before.

We just saw The November Man. Pretty good.

My coach has plenty of GMP miles at the end of a LR.

At the end of a long run that is already run near MP?

"They do specify LR's at a pace faster than easy, at MP+10%"

And again, not that that is a bad thing if you do.  But doing them every weekend cannot be a walk in the park, or is it?

For example, if my MP is 10mm, MP + 10% is 11mm, well in my easy pace range.

 

Absolutely, and that is standard fare.  You did not run 18 miles easy first though.  And I am not saying it is a bad thing to do so, just that you have to put it in its proper perspective when you do run 18 miles first; they are 2 miles at GMP coming at the end of a 2 and half hour long run, that oh by the way was run faster than what is generally prescribed.

 

Struggling to hit them thus is not indicative of your fitness or a predictor of your performance in your upcoming event as was his concern in his post.  Or, maybe it is. 

Very true. I had to go back and check, but I did at least one 20 with the last 4 @ MP.

The comment in my log is very consistent with what you have been saying:

last 4 @ MP

Seems a bit tougher than 5-10-5, especially after running 16 miles at a moderate clip

I am off to Olive Garden for dinner (I know, woe is me), be back later!

Albuterol and I did 3.0 fairly comfortable miles in the company of 83F and a 70F dewpoint.

I have to start taking allergy medication again. FML.

 

You could have just asked me; I have your Chicago training cycle memorized.  lol

Tru dat. Enjoy Olive Garden! The only one we have is in the boonies, and you know I eat shit up on the rare occasion I get out there. Actually, I don't even need the pasta. I could get by on the soup, salad, and bread deal!

 

A Clydesdale is generally considered to be any runner weighing 200 lb or more.

That doesn't always mean fat, some people think it means being fat.... which is sad because a Clydesdale is a beautiful animal.