Notes
PERSONAL RECORD: Longest run on a treadmill.
PERSONAL RECORD: Fastest and longest goal marathon pace workout. 15 miles at GMP = 1:41:40. Avg pace = 6:46/mi.
PERSONAL RECORD: Most mileage in a single week - 72.
First mile was a warm up at 8:10.
Then kicked into goal marathon pace at 6:49/mi pace. Incline set at 0.5%.
I added several incline/decline intervals throughout the run. Maybe about seven or so. Typical incline interval was to kick it up to 3.0% for 0.15-0.2 miles - then dial it down to -2.0-2.5% and increase pace to 6:44.
I had fuel left in the tank. This run was scheduled for 17 w/14 @ GMP. I felt so good that I decided to add on. I could have extended the pace run. Instead I increased pace on the final two miles to 6:30-6:35. Lastly, I jacked it up to 9.8 MPH on the final 0.25. I was fired up. I then did an easy two at 8:00 pace - then added one more at recovery pace for good measure.