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Speedy Slow Day

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:

 

Split Mile Time Distance Avg Pace Calories
1 4:51 0.5 9:42 63
2 1 4:52 9:43 0.5 9:44 63
3 4:18 0.5 8:36 64
4 2 4:17 8:35 0.5 8:34 66
5 4:09 0.5 8:18 65
6 3 4:07 8:16 0.5 8:14 66
7 4:00 0.5 8:00 66
8 4 4:03 8:03 0.5 8:06 66
9 4:06 0.5 8:12 66
10 5 4:09 8:15 0.5 8:18 64
11 4:01 0.5 8:02 66
12 6 3:59 8:00 0.5 7:58 66
13 3:54 0.5 7:48 67
14 7 4:00 7:54 0.5 8:00 66
15 4:06 0.5 8:12 66
16 8 4:05 8:11 0.5 8:10 67
17 3:51 0.5 7:42 66
18 9 4:08 7:59 0.5 8:16 66
19 4:22 0.5 8:44 65
20 10 3:50 8:12 0.5 7:40 66
21 4:03 0.5 8:06 66
22 11 4:10 8:13 0.5 8:20 66
23 3:59 0.5 7:58 66
24 12 4:05 8:04 0.5 8:10 65
25 4:03 0.5 8:06 66
26 13 3:59 8:02 0.5 7:58 66
27 4:04 0.5 8:08 66
28 14 3:59 8:03 0.5 7:58 66
29 3:57 0.5 7:54 64
30 15 4:11 8:08 0.5 8:22 67
31 4:12 0.5 8:24 65
32 16 4:02 8:14 0.5 8:04 65
33 4:01 0.5 8:02 65
34 17 3:52 7:53 0.5 7:44 67
35 3:58 0.5 7:56 66
36 18 4:01 7:59 0.5 8:02 66
37 4:03 0.5 8:06 66
38 19 4:01 8:04 0.5 8:02 66
39 3:59 0.5 7:58 66
40 20 4:04 8:03 0.5 8:08 66
41 3:50 0.5 7:40 65
42 21 4:02 7:52 0.5 8:04 66
43 3:59 0.5 7:58 67
44 22 4:05 8:04 0.5 8:11 65
Summary 2:59:47.0 22 8:10 2,889

2 replies »

  1. Great job! I am really looking forward to seeing how fast you can run in your upcoming marathon.

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