Tuesday, December 12, 2017

12.12.2017 Chilly 7 miler, keeping a pace on long runs, #nuunlife Mango Orange recovery

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.

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