At the turn I was to run 6:30 until mile eight, switch water bottles and bring in the last 6.5m at MP. Three stops on the way out to adjust my left shoe lace from tightening around the top of my foot. More stops later as ice kept building inside my water bottle.
At one red light I smashed the bottle against the granite curbing to break the seal in order to get it open. Mile eight I filled it with Gatorade Endurance and that didn’t freeze.
Around 17 miles I realized the plan wasn’t happening so I adjusted the goal to finish under 7:00 pace, to within one minute of MP. Started right around Blockbuster and finished pre-Wellesley Hills P.O.
SportTracks = 2:30:00, 6:57/ mile, 21.56M
Weekly Review
Total Miles: 75 – 108% of max, 20% at MP or faster
Number of Workouts: 7
Stretching: light on pre-run and most post-runs
Yoga: Two, intro to Pilates
P\U, S\U: getting better
Notes: Happy to have this first quarter builds over. MP up 2% from last week.
Issues to Note: NSTR
Next Week Goal: See my Training Log, cutback week
Posts
Nice job. That's a smoking long run. Good end to the week.
ReplyDeleteNice long run (and on the back of a solid tempo session), keep up the good work!
ReplyDeleteGood week Mark. Without the annoyance of the wind and the cold MP certainly would have felt easier. Still, keeping it under 7 minute pace for 21 kept it a quality long run. Maybe conditions will improve next week.
ReplyDelete