Long Run 18 miles with 10 mile MP

Another 18 mile long run this weekend. It was not that bad since
I was just back from my vacation at 1am.

I ran with John most of the time. We talked about the strategy
for my upcoming Vancouver Marathon Run, the training
using Elliptigo, etc. Since I felt a little bit tired, so any
pace between 7:40 and 8:00 should be good enough
for me. And I kept that pace for around 12 miles.

Split	Time	Distance	Avg Pace
Summary	2:26:02.8	18.01	8:07
1	9:03.0	1.00	9:03
2	8:35.3	1.00	8:35
3	8:16.1	1.00	8:16
4	7:53.3	1.00	7:53
5	7:56.9	1.00	7:57
6	8:03.3	1.00	8:03
7	8:09.2	1.00	8:09
8	7:50.2	1.00	7:50
9	7:43.3	1.00	7:43
10	7:57.6	1.00	7:58
11	7:52.4	1.00	7:52
12	7:45.6	1.00	7:46
13	7:53.5	1.00	7:53
14	7:47.3	1.00	7:47
15	7:49.8	1.00	7:50
16	8:22.2	1.00	8:22
17	8:26.7	1.00	8:27
18	8:34.1	1.00	8:34
19	:03.0	0.01	8:33

Long Run 18 miles with 10 Miles of MP.

Reviewed my training for the past a few months. I missed the
long runs from Jan 26th to Feb 15th. And started long runs again
after that. 16 Miles on Feb 22nd, 16 Miles March 1st. Then stopped
one long run again because of the race. Then 16 miles on March 14th,
18 Miles today, and has 3 more long runs before the Vancouver
Marathon. So I will run an easy 18 miles next Sunday, and two other
18 miles with 10 mile MP & one more with 12 Mile MP.
And the speed workout will be easier, but  the tempo runs will have
more miles. Anyway, I am almost ready, and seems like feel good:

Split	Time	Distance	Avg Pace
Summary	2:27:07.6	18.01	8:10
1	9:09.6	1.00	9:10
2	8:23.5	1.00	8:24
3	8:07.0	1.00	8:07
4	7:58.1	1.00	7:58
5	7:43.6	1.00	7:44
6	7:39.9	1.00	7:40
7	7:37.6	1.00	7:38
8	7:25.2	1.00	7:25
9	7:38.8	1.00	7:39
10	7:48.6	1.00	7:49
11	7:50.0	1.00	7:50
12	7:48.4	1.00	7:48
13	7:52.1	1.00	7:52
14	8:02.2	1.00	8:02
15	8:36.9	1.00	8:37
16	8:56.0	1.00	8:56
17	9:18.2	1.00	9:18
18	9:09.7	1.00	9:10
19	:02.2	0.01	6:20

Thursday March 19th 8 Mile Tempo

For tempo runs, I was surprised that we can jump from 8:20 pace
to 7:40 within seconds. The brain has a switch. If we want to run
9 pace, then run 9; if we can run 7:40, we can do that too.

Ate a bottle of yogurt before the run. Felt good. And warm up
for two miles, then started the marathon pace for the next 8 miles.
For the mile 9, I tried to wait for a friend during the run. But the
overall pace was ok:

Split	Time	Distance	Avg Pace
Summary	1:49:42.2	13.11	8:22
1	9:15.5	1.00	9:16
2	8:20.3	1.00	8:20
3	7:31.7	1.00	7:32
4	7:42.8	1.00	7:43
5	7:46.4	1.00	7:46
6	7:45.6	1.00	7:46
7	7:51.2	1.00	7:51
8	7:47.1	1.00	7:47
9	8:04.1	1.00	8:04
10	7:37.8	1.00	7:38
11	8:02.6	1.00	8:03
12	10:21.7	1.00	10:22
13	10:24.3	1.00	10:24
14	1:11.2	0.11	10:49