Daily Quote: "The long run is the cornerstone of marathon training. In marathon training it has been found that 3 runs of 18 - 22 miles over the 8 weeks prior to the marathon are an important predictor of completing the marathon." --Dr. Stephen M. Pribut.
Today is my Long Run, which will be shorter, but a little faster than last week. My plan is to allow my other runs to catch up with my training and to add more marathon pace miles.
8:30 a.m. Long Run, Progressive. 24 Hour Fitness, Rainbow & Alta. Life Fitness Treadmill set at a 1% grade. Time, 2:40. Overall pace, 8:53 minute miles. First four miles at 6.4 mph (9:22 minute miles), four miles at 6.5 mph (9:14 minute miles), four miles at 6.6 mph (9:06 minute miles), four miles at 6.7 mph (8:57 minute miles), and the last two miles was at marathon pace of 7.5 mph (8:00 minute miles). Average heart rate 155 bpm. Cardiac drift, 162 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: Nike Air Structures.
No aches nor pain and I could have easily added more marathon pace miles, best to train conservatively and think baby steps, baby steps.
All my Recovery Runs will be on the roads this week and my longer runs will be added once my stabilizing muscles are stronger, hopefully most of my runs will be on the roads by mid October.
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