Run: Long Aerobic Run Previous Next

Notes

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).