Today's run was pretty decently paced with 13 of the 18 miles at 6:59/pace. Plus, I ran a pretty tough course as the elevation below indicates. In total, it was about 800 ft of elevation gain overall on an out & back near Lake Jacomo.
During the run I focused on maintaining the pace on the climbs, and good running form on the downhills. I have a tendency to turn into a backward leaning heel-striker on downhills, which really beats up your legs after a while. The flatter shoes I'm wearing won't support much heel-striking, and my lower quads seem to really get stiff from the pounding.
I really don't think there's any way I can PR again at Richmond. It's not a tough course, but it's got more hills than Chicago - as does pretty much every marathon. But I've spent the last two weeks focusing on inclines and have also mixed them into my long runs. The balance is still being in marathon recovery mode, but shifting my mind and my body to training for another marathon in just a few short weeks. Scheduling them so close together probably wasn't the best plan of attack, but anyway ... here we are!
|Saturday's elevation, a few hills by Lake Jacomo trying to prep for the Richmond Marathon in a few weeks|
... be great today!