Course: Lees Summit Loop
Miles: 21
Total Time: 2:45:50
Avg Pace: 7:48
Avg HR: 148
Workout: Slow Long Run
Elevation Gain: 945 ft
Calories Burned: 3,016
Temp: 70 Degrees, Humidity 75%, Wind 5S
Miles This Week: 90
Friggin' GREAT DAY!!! Friggin' GREAT RUN!!! FRIGGIN' GREAT WEEK!!! Today completed my first ever 90 mile week ... and I'm so pumped!!! Now yes, I realize some of the blog world superstars do 90-100 frequently, but this was my first one ever and I'm so excited! Because not only was it a huge accomplishment to help me get over a personal hump in my running, but because best of all ... I feel amazing!
Today's run was a nice, slow, semi-cool, 21 miler. We're supposed to have several 100 degree heat index days this week, but this morning was not too bad - 70 degrees and only 65% humidity. It actually felt pretty comfortable. I took the first 11-12 miles pretty slow and then began to ramp up a little toward the end. Miles 19-21 were the fastest at 7:08, 7:01, & 6:45 which I was pretty happy with too. Here are the splits:
9:15, 8:17, 8:12, 8:28, 8:13, 8:12, 7:58, 7:54, 8:08, 7:42, 7:50, 7:46, 8:00, 7:34, 7:28, 7:45, 7:33, 7:35, 7:08, 7:01, 6:45
All in all I was really happy with the run. It started pretty slow, but felt great. I was surprised with how much energy I still had after all the miles and extra workouts this week - which was really encouraging too. I've been reading a lot of training logs from elite runners and trying to mimic their schedules. I'm obviously nowhere near their speed, but I've tried to modify some of the plans to fit my speed and fitness level. Here is what I did this week:
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... be great today!
Solid as a rock!! Good luck and looking forward to reading about the 30.
ReplyDeleteNice job! Not sure if I would consider a 7:48 average slow though. :) (Jealous)
ReplyDeleteWow. A 21 miler at 7:48 being considered a slow run after already putting in 70 miles during the week. I wish I could run 'slow' like you. Nice job!
ReplyDeleteSolid work there. I'm very impressed by your consistency.
ReplyDeleteCongratulations!!! ps. I would not call that "slow." Great job though, really. You are a terrific runner.
ReplyDeleteGreat run. First I looked at the pace - not too shabby. And then I looked at your heart rate and it looks like you're doing it easily.
ReplyDeleteMaybe I'm not understanding your post. Do you do a leg work out 3days/week PLUS run? If so, can I know your secret to avoiding leg fatigue?
ReplyDelete