Long Run. 9.2 miles in 1:17:12. 8:23 AP.
Workout: 2 easy, 2 marathon pace, 1 easy, 2 MP, 2 easy
Mile Splits: 8:52 (w/drills), 8:35, 7:52, 7:48, 9:20, 7:50, 7:37, 8:58, 9:09 (w/drills and strides)
I got this workout from a FRB dude. I don't really know how to do the long runs. Should I run slow and easy? Progression run from slow to tempo? A mix? Anyways, for this one I wanted to do 11 (since I did 10 last week), but I was feeling guilty about leaving the fam for so long. So i cut it to 9, dropping 2 more MP miles. Oh well.
My goal MP of 7:45-7:50 feels fast - not tempo fast, but definitely faster than my recovery pace of 8:30-9:00. I hope to run a half in just under 2 months. Doing this pace for 13 miles seems difficult but not impossible. I'll definitely have to work to get to that point, especially if I want to run the half at something closer to 7:30 pace (1:38).
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