Wait, first, I did not blog yesterday. Yesterday I did my Sweet Sixteen form drills with my Hillview Students. Personally, I believe this is a great workout for them and for me! It is a set of 16 form drills. To see what form drills are check the link to the right. the entire workout was only 4 miles, but it has you pretty exhausted by the time you are done!
This morning though was long run day. I have my next major race – the Ojai to Ocean marathon in 4 weeks so I am going full tilt on the training. My goal was an easy paced 22 miles. Easy paced long runs for me should be 8:15 to 9:00 per mile. Typically I end up around 8:30 a mile. The normal pattern is that I start off slower and speed up in the middle miles. If it is a good day I maintain pace till the end. Sometimes I struggle a bit at the end. Last week, for example, I ran the 20 miler in Phoenix and had to really dig deep for a 7:55 20th mile in order to get the average pace under 8:30.
Today, just seemed to be faster.
I met Jeff Smith at the diamonds (P-12 by Highland) and we ran up to the aqueduct. This first mile is quite a climb, so it is always a bit slow. We continued on the aqueduct for 7 miles and then turned and ran back. At first it was a bit windy out there on the aqueduct and it took some effort to battle the wind. A few miles in, however, the wind seemed to die down. The water in the aqueduct was calm. As we ran along I rarely looked at my watch. When I did I sometimes I noticed that we were a bit ahead of optimum speed and I would back off. At 12 miles I released Jeff and he headed off for a fast finish to his 14 miler. I could not afford to go with him, however, as 14 miles was only about 2/3rds of my run.
When I got back to the diamonds I grabbed another water bottle out of my car and then proceeded in a general north direction for 8 more miles ending at the corner of K and 10th St West. My wife met me there to take me back to my car. Again, I occasionally looked at the watch and I noticed that the splits looked pretty fast, but I felt relaxed and comfortable so I just kept cruising. The end result was 22 miles in 2:59:47 for an average pace of 8:10 per mile! Hmmm, if I just maintained that pace another 4.2 I would have run a 3:34:07 marathon.
Here is my split data: