I ran to school this morning with a total time of 58:36. I was in the mood to run a little quicker, so I just cruised a little under 7:00 pace for most of the run (although the first mile was more like a 7:45). Total of 8.6 miles. I ran at school for my second run today. I ran over to the track, and after a brief warm-up I ran a 400-800-1200-1600-1200-800-400 ladder with 60 seconds rest (just over 100m running on average) between repeats. The goal was to try and relax as much as possible while hitting splits right around marathon OTQ pace (5:18/mile). It was somewhat windy and temps were in the 80's so the effort was harder than what my effort will be when running my next marathon on November 12th, but that was fine. Splits were 1:16, 2:34, 3:52, 5:15, 3:54, 2:33, 1:10. The wind was not very strong during the first three repeats, but it picked up a bit during the 1600 and the following 1200 before dying back down again. I was surprised at how easy the final 400 felt. My general feeling while running was that a 36 second 200 did not feel much different than a 40 second 200. I will need to make sure to not press too hard early on in the next marathon, which may be difficult when differing efforts do not feel too different. I guess that is what the HR monitor is for, but I can not become too dependent on that either. Total of 6.4 miles for the run, with 4 miles of total speed work. |