Run: Long Aerobic Run Previous Next


7:13 AM

17.5 mi


8:05 mi


150 lb


69 F
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17.5 mile Long Run (Fernbrook to Lk Mtka, Fox Rd to Willow, Willow north all the way to 24, 24 to Medina Rd, then Dunkirk then 25th/26th to get home.

I tried to do a Pfitz progression (build up to MP+20%, 8:24, over first 5 miles, hold that pace for next 5 miles, then speed up to MP+10%, 7:42, and hold for 5 miles). However, my pace very quickly settled in at about 8:15, and I held that until mile 11. For the next 5 miles after that, I ran 7:42, 7:36, 7:30, 7:09, and 6:58. So, faster than the Pfitz progression, but not as fast at the finish as a McMillan FFLR (last 4 miles at MP or so).

This effort was tough, but did not feel like a killer. It will be interesting to see how I feel for Tuesday's "Strength" workout (4 x 1.5 miles at 6:42 pace).

Training Plan Entry

Long Aerobic Run

17 mi

1 mi w/u, 5 mi slow build up to 8:20 pace, then 5 mi @ 8:20 pace, then 5 mi @ 7:40 pace, then 1 mi C/D (9:15 pace).