I am in the process of ramping up my runs to make them longer and stretching out the miles. With 3 months until the 13.1, I want to start building significant time on runs from 7-12 miles. My initial pace goal for long runs is 7:45-8:00/mile. I want to hit those numbers for the next month. After I have built up some base, I will drop the long run pace accordingly. I want to get my long run pace down as low as I can obviously, with the idea that I will race my 13.1 under 7:00/mile and hit my marathon pace of 7:30/mile.
Today, I ran 7 miles at a comfortable clip of 7:46/mile. I really ran at a smooth effort except for mile 6. There is a significant climb of about 3/4 of a mile at a grade of around 5%. I pushed it a bit to keep my pace up the hill as close to my overall pace as possible. That mile ended up being 8:08 so that was satisfying. I finished up with a strong, controlled mile 7 of 7:45, right on pace. My cadence is now a strong 185, right where I want it.
As I posted to to my other channels, after my run I really wanted a warm drink that wasn't coffee. I know, I know, you didn't want coffee?!?!? I used a Nuun tab for recovery drink and I dropped it into hot water. It was like a nice warm cup of Mango tea, felt good.