Yesterday's long run was the last 20-miler for this marathon training cycle. Instead of a steady long run, I mixed things up by adding some marathon pace running. I ran the first 6 miles steady in 40:12 (6:42 pace) then the next 6 miles (7-12) alternating 1/2 miles at approximately marathon pace with steady running at about 6:45-6:50 pace. I'd hit the 1/2 miles in 2:55-2:58 and finish the remaing half miles in about 3:25. I then ran the remaining 8 miles steady averaging 6:25 pace with the last mile in 5:58. The legs were certainly tired in the end. I don't blame them though because they went through three hard workouts with only one easy day between them, and that was following a 100-mile week. Now with only 3 weeks remaining before the marathon, it's time to decrease the mileage and begin tapering for Amsterdam.
Mon: Noon - 4M easy at 6:57 pace; PM - 8M at 7:00 pace (12M total)
Tues: 8M with intervals of 1K (3:12), 1200 (3:51), 1K (3:10), 1200 (3:48), & 1K (3:04) with 200m recovery.
Wed: Noon - 3.5M easy at 7:21 pace; PM - 5.5M at 6:55 pace (9M total)
Thur: Noon - 5M at 7:05 pace; PM - 13M with 2 x 3-mile tempos (16:14, 16:04); (18M total)
Fri: Noon - 6.5M at 7:01 pace; pm - 8.5M at 6:52 pace; (15M total)
Sat: 20M at 6:29 pace; including 6 x 1/2 mile at MP followed by 1/2 mile steady pace.
Sun: 4.3M easy at 7:13 pace
Weekly Total: 86.3 miles