16 Miler Again

Daily Quote: "The first few miles of your long runs can be done slowly, but by 5 miles into your long run, your pace should be no more than 20 percent slower than marathon race pace. Gradually increase your pace until you're running approximately 10 percent slower than marathon race pace during the last 5 miles of your long runs." --Pete Pfitzinger and Scott Douglas, from their book and my running Bible, "Advanced Marathoning."

I won't be starting my marathon training until four weeks from now and am striving to build my mileage base and get my training paces up to speed. My goal is to run 8 minute miles during my next upcoming marathon, "The 2009 Rock n' Roll Las Vegas Marathon," and eventually my long run training paces will be:

Early part (20% slower than goal pace) 6.3 mph or 9:31 minutes per mile.
Latter part (10% slower than goal pace) 6.8 mph or 8:49 minutes per mile.

Today I'll be repeating last week's 16 miler, but at a tad faster speed. I need to have my Medium-Long Run and General Aerobic Run's mileage catch up.

8:00 a.m. 24 Hour Fitness, Alta and Rainbow location. Long Run. Life Fitness Treadmill set at a 1% grade. 16 miles. Time, 2:36. First 8 miles at 6.1 mph (9:50 minute miles), second half, 8 miles at 6.2 mph (9:40 minute miles). Average heart rate: 145 bpm. Cardiac Drift 151 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: New Balance 720.

Gym was warmer than usual and drank all 32 ounces of Cytomax before finishing the workout, bottle was empty at 14 miles. Just a small rash on my upper inner thigh, other than that no aches nor pain.

Next week I'll be increasing my mileage to 17 miles, but maintain the same speed as I gradually build up my base for the upcoming marathon training.

I'm exhausted from today's run, but it's a pleasant tiredness. Tomorrow will be a very slow and easy Recovery Run of six miles.