Fartlek + Progression Run. 6 miles easy, 5 miles of alternating between 90 sec. @ 10K pace and 90 sec. easy, 2 miles easy, 3 miles hard. Average pace: 9:38.
Weather: 27°F, 53% humidity, wind 4 mph gusting to 10 mph, SSW.
I ran on the Highline Canal trail again. I use it for long runs when I'm aiming for a specific pace or when I don't want too many hills. The trail was nice and flat today. The park service must smooth it periodically or something. I had to get a fairly early start because I had to be done in time to take my son to work.
I was feeling okay, not fabulous today, but I made it through the run. Average pace for the first 6 miles was 10:22. For the next 5 miles I ran the fast 90 sec. intervals at about 8:30, and the easy 90 sec. portions between 10:00 and 10:30, for an average pace over the 5 miles of 9:10. I ran the next 2 miles at 10:18, and the last 3 at 8:33. I really had to push on those last three, but it was supposed to be hard. I found myself slowing down and then focused on really swinging my elbows back, which helped me keep up the pace.
I've said this before recently, but once again, this is my highest mileage week ever. But I'll probably beat this week just slightly next week. Then it's a lower mileage week, including the half marathon. | 