I emailed Brian last night to get him the running schedule that my Runners World chart was suggesting. I was sort of hoping he'd agree that a rest for the rest of this week followed by another 20 miler on Sunday would do the trick. But my hopes were dashed at 7:41 this morning:
"I'd suggest you go ahead with a run today if it's around 20 k at an easy pace,, rest Sat and then Sun we'll run something like 8-10 miles. If Tuesday is good weather wise let's then do 18 miles with a warm up, 5mi at mp +40sec, 5mi at mp+20sec, 5mi at mp, then cool down. Then 1-2 easy runs of 4-7 miles before your hockey weekend. See you Sunday."
20K today!? That was what I had planned. I simply wasn't psyched up for that long a run -- at least not this morning -- so I looked at the weather forecast and it looked to be pretty good this afternoon -- around -4 C (25 degrees F) with a 6 mph wind out of the north -- and sunshine!
So I got a fair bit of work done in the office and then at around 3:00 I took off early to go for my run.
What happened after that I hadn't felt for months. I started looking for 8:58/mile pace, as my chart was suggesting for long runs. But I started knocking off 8:30 miles fairly easily along the gravel roads and so I decided that would be my target pace for the run. But when I hit pavement that the sun had actually dried off, I was all-of-a-sudden doing 8:07s and then sub-8's. My GPS recorded it like this:
7:27 (1/10th of a mile)
I was actually getting progressively faster as the run went along. And the last 3+ miles were on a slight uphill grade and into a slight wind!
Ultimately, I think the difference was the dry paved roads on which I was running, combined with cool weather, sunshine and just an ever-so-slight breeze. But mostly the dry roads.
It's funny how one day you wonder how you'd ever make the full 26.2 miles, and another day you're thinking, "Bring it on!".
Friday, February 22, 2008
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My goal was the negative split- extending it to a 3 minute negative split was just an evil bonus! Great job on your fast run today- we'll keep it easy on Sunday and push you on Tuesday. Scout
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