Tuesday: 5X1k speed workout. Total 8 Miles Workout pace 7:00
Wednesday: Rest
Thursday: 6 Miles Tempo. Total 10 Miles. Tempo speed 7:38
Friday: 7 miles easy run.Pace around 10:00
Saturday: 8 Miles Easy Run. Pace around 11:30
Sunday: 21.5 Miles. 10 Miles Tempo with Pace around 8.
For the Sunday run, I ran the first 8 miles by myself. Then took a gel and drank
some water on mile 9. Met with group of others, and we ran together for 10 miles.
I mistakes for the morning run:
1)Mile 12 was too fast. Though I can run that fast, I need to hold it.
2)I need to run on a route with water fountains, restrooms, and I need to bring
more Gels. I walked a bout after mile 19th. Otherwise, it will not be a bad run:
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 3:09:33.8 | 21.51 | 8:49 |
| 1 | 10:51.3 | 1.00 | 10:51 |
| 2 | 7:52.4 | 1.00 | 7:52 |
| 3 | 7:52.6 | 1.00 | 7:53 |
| 4 | 8:01.3 | 1.00 | 8:01 |
| 5 | 7:58.6 | 1.00 | 7:59 |
| 6 | 8:02.9 | 1.00 | 8:03 |
| 7 | 8:17.4 | 1.00 | 8:17 |
| 8 | 8:14.6 | 1.00 | 8:15 |
| 9 | 9:39.3 | 1.00 | 9:39 |
| 10 | 9:12.5 | 1.00 | 9:12 |
| 11 | 7:55.3 | 1.00 | 7:55 |
| 12 | 7:06.2 | 1.00 | 7:06 |
| 13 | 7:52.1 | 1.00 | 7:52 |
| 14 | 7:42.8 | 1.00 | 7:43 |
| 15 | 7:48.0 | 1.00 | 7:48 |
| 16 | 8:09.4 | 1.00 | 8:09 |
| 17 | 8:01.0 | 1.00 | 8:01 |
| 18 | 8:12.9 | 1.00 | 8:13 |
| 19 | 9:53.0 | 1.00 | 9:53 |
| 20 | 13:27.5 | 1.00 | 13:27 |
| 21 | 11:30.7 | 1.00 | 11:31 |
| 22 | 5:52.1 | 0.51 | 11:30 |
Rode bike for 6 miles after the run.
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