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    TRILLIUM22   44,317
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Friday Dec 14 Long Progressive Run

Friday, December 14, 2012

Here's a link to my runningahead calendar in case you want the big picture. www.runningahead.com/log
s/65ea9d9e51ee43a2afa1cea2
a5902649/calendar
It shows what I've done and my future running plans. Planned workouts are in boxes. If you mouse over the entry you can see notes I've added.

It was a beautiful day in St. Louis. Ran at Creve Couer Lake. This run was 14 miles easy, 3 miles progressing from moderate to hard. So a total of 17 miles. Average pace at the end of 14 miles was 10:58. It was pretty constant, a bit slower when there was a bit up uphill or trail, faster on downhill. For the easy miles I used a ratio of 40 sec run/ 20 sec walk.

Felt pretty good when I got to 14 miles. Switched to 1 min run/ 15 sec walk. Mile paces were 9:31, 9:27, 9:12.

I did a similar run last week. Total 16 miles. It was close to home and hilly. Going from about 1100 feet vertical gain over 16 feet to 200 vertical feet gain over 17 resulted a change in average pace of 12:09 to 10:42. Of course there could be other recovery issues involved.

I'll probably go to rowing tonight. We have a maximum power workout. I think that's a lot of short intervals.
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  Member Comments About This Blog Post:

JUNEPA 12/16/2012 6:28PM

    What kind of a running program are you following?
Looks like you are doing a lot of running and a lot of days per week and miles in the first two weeks of December although your plans for the rest of December are 3x a week and not multiple long distances

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MIRAGE727 12/14/2012 8:04PM

    Awesome. I'm so inspired and will think of your sharing tomorrow during my 5K!
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RUN4FOOD 12/14/2012 8:03PM

    Very comprehensive plans. I'm sure this variety and quantity of running will help you improve as a runner.


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RG_DFW 12/14/2012 6:51PM

    Awesome!

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SEABREEZE64 12/14/2012 6:23PM

    Great run Trill....

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NATPLUMMER 12/14/2012 6:14PM

    Awesome!!

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