Notes
good run. started out faster than planned, scrapped the original 4@7:00+, 4@6:30, 4@6:00, 4@6:30 2@7:00+ workout and kept progressing, 2mi at a time. still wanted to get the middle 10+ miles at an average of 6:15-6:20, then back off for 2-4mi @ 6:30's, but i fortunately felt strong enough to extend tempo/mp in the middle AND push the run to a full 20 miles. less pressure to get 20 miles next weekend. will likely go 20 easy (6:45-7:15's) or 16-18 with just a few miles in the middle at a faster pace, possibly MP. maybe a hill workout during the week, and something with pace on a 12-14 miler late next week. trying to nail down a good longish workout 25, 20, 15, and 10 days out from the marathon.
today's numbers:
middle 6mi (mi8-mi14) @ 36:24 (6:04/mi)
10mi (mi6-mi16) @ (6:12/mi)
14mi (mi4-mi18) @ 87:44 (6:16/mi)
easier than expected to hold 6:20's from 14-16, but a little tougher on 16-18. goal time for manchester could be closer to 2:40:00... but i'm still thinking 2:45:00 goal pace would be smarter, especially if the early miles are held at 6:20/mi pace and no faster. regardless of pace, the final 4-6 miles could be a shit-show...took a gu (roctane) at 8 miles and sportbeans at 12mi/14mi today.