Progression Run - 10 miles easy w/ last 10 min. moderate. Average pace: 9:17.
Weather at 6:00 am: 45°F, 84% humidity, wind 9 S. It was a little on the cool side this morning, but at least it was dry.
I've been pushing the pace a little bit the last couple of days, so I tried to keep it easier this time. Except this was a progression run, so I pushed the pace at the end, but kept it easy other wise. Splits were 9:44, 9:26, 9:39, 9:30, 9:45, 9:22, 9:11, 9:05, 9:16 (for 0.75 miles), 8:06 (for 1.25 miles).
Also, I tried to focus on running with flat feet, thus resulting in a mid-foot strike for the whole run. I think running this way also shortened my stride but increased my cadence. None of my music really matched my cadence well except for, surprisingly, the second half of Bulbous Bouffant, by The Vestibules. I don't have a link to a good sample of it. It's a very strange spoken thing. My husband and kids and I performed it once for a Ward talent show.
I've been working on a training plan for the ADT marathon the last few days. I looked at the marathon level 3 training plan from "Run Faster" by Brad Hudson, but it looked a little too agressive. I did marathon level 2 from that book to train for Ogden, so I took the training schedule that I used for Ogden and deleted 6 weeks to knock it down from 20 weeks to 14, since that's all the time I have. I made the first two weeks a little easier since I'm still sort of in marathon recovery from Ogden. Otherwise, I bumped up the mileage a little by adding a 4 mile easy run home from work one or two days most weeks. I put those PM runs on days that I had easier runs, usually just an easy run or an easy run with hill sprints. I figure I'll do the prescribed workout in the morning on the way to work, and then just run home from work at an easy pace. | 