Friday, December 14, 2012
Here's a link to my runningahead calendar in case you want the big picture. www.runningahead.com/log
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.