Notes
LMLS, 22 miler, progression style, SAM Easy
After reviewing the Pfitz guidance on progressions, I "tried" to do what Pfitz prescribes: Build up to 20% slower than MP (8:12 pace) by mile 5, then gradually/eventually(?) speed up to 10% slower than MP (7:31 pace) with 5 miles left to go.
Oh well, I felt good and ran mostly by feel today. I thought I started really slow and easy, but my 2nd mile was already 8:15. Then 8:03 and 8:08, followed by nothing slower than 8:00 until the final c/d mile. I ran the rest of the miles to the turnaround point (10 mile point) at roughly 7:45 pace, then caught that magical second wind at the turnaround and started churning out 7:30's!! Well, there was a 7:42 in there, but my average pace for 11 miles was 7:25.
A few things to note:
(a) It was cool -- 58F at the start. Warmer at the end, but pretty comfortable. This helped.
(b) I fueled with Perpetuem. 2 10-oz bottles (made with 3 scoops of the stuff), and 2 smaller 8-oz bottles of water. This stuff has complex carbs -- 54g carbs in 2 scoops, but only 7g sugar. Worked well today.
(c) My easy day yesterday was really easy (10:19 pace for 7 miles). This is true of all of my recovery days lately.
(d) The heat and humidity a few weeks ago provided a good training stimulus for a nice cool day like today.