I should do the same for my 1/2

Regarding the length of long runs for my 5k training; an 80 minute run (about 10 miles for me) is on the low end but does provide the intended benefit (increasing aerobic capacity and mitochondria) .  For 10k's I may bump that up to 90 minutes or 12 miles.

I drop it down to an 8 miler once about every six to eight weeks or as needed to stay fresh.

I limit my long run because despite its slow pace it is considered a quality run, which with Tuesday and Saturday speed sessions gives me three quality sessions per week on six days of running so I tend to be a little conservative that way.

I am still building however and may indeed increase that number as well as my weekly average but am not to the point where I feel I absolutely need to yet...mostly because I am lazy. lol

I've never had a pumpkin spice latte, but I love pumpkin pie, so I may have to give it a try.  The only seasonal "pumpkin" thing I dislike is pumpkin beer.  It just tastes wrong.

12 "easy" miles on tap today.

I am finally back at the office.  If the evil one hears that I went to lunch with the two bosses while in Broward, her head might explode.

 

Regarding the length of long runs for my 5k training; an 80 minute run (about 10 miles for me) is on the low end but does provide the intended benefit (increasing aerobic capacity and mitochondria) .  For 10k's I may bump that up to 90 minutes or 12 miles.

 

I drop it down to an 8 miler once about every six to eight weeks or as needed to stay fresh.

 

I limit my long run because despite its slow pace it is considered a quality run, which with Tuesday and Saturday speed sessions gives me three quality sessions per week on six days of running so I tend to be a little conservative that way.

 

I am still building however and may indeed increase that number as well as my weekly average but am not to the point where I feel I absolutely need to yet...mostly because I am lazy. lol

Oh right, I forgot you do the saturday speed/Sunday long combo. One of our local clubs does that as well.

I would say 2 out of 3 or 3 out of 4 of my LRs are on the speedier side, and faster than most of my easier runs in the week. My LRs range between 8-16 miles, but mostly 12-14.

 

Oh right, I forgot you do the saturday speed/Sunday long combo. One of our local clubs does that as well.

 

I would say 2 out of 3 or 3 out of 4 of my LRs are on the speedier side, and faster than most of my easier runs in the week. My LRs range between 8-16 miles, but mostly 12-14.

Mine are similar.  I usually have the last 10 of every LR at MP + 10% or some MP miles.  Always at the end because, you know, my coach likes to punish me.  Ha.

First day of Fall! ack missing my run. (up to fly to job site at 5am and back in town around 10pm... Long damn day)

 

Also marks a year older.  Great way to spend the day :/

But the ladies will have a scratch built cake when I get back.

Happy birthday! Age?

5 easy miles this morning with Rocky, a chilly 48 degrees so we both enjoyed it.

Screw AT&T, we cancelled the whole thing and we've got Time Warner coming out tomorrow to get their system in, hopefully things will go much better with them.
My debut marathon is 38 days away and I am already signed up for my 2nd marathon - The Land Between the Lake Marathon........... I am seriously beginning to question my sanity, and not in a good way. I think all the stress at work and stuff has driven me off the edge.

Mine are similar.  I usually have the last 10 of every LR at MP + 10% or some MP miles.  Always at the end because, you know, my coach likes to punish me.  Ha.

Yeah but we are talking long runs for 5 and 10k training...oh right.