Sunday, January 18, 2009

18M Long Run

18 miles in cold, rainy and windy conditions. Throughout the run the rain was a steady mist, which wasn't too bad, until the last mile when a downpour dropped on me. Was glad that I only had to deal with it for a few minutes. The long run went well. Got into a good rhythm after the 4th mile and clicked off 6:30ish pace for the remainder of the run. Ran the first 9 miles in 61:08 (6:48 pace) and the last 9 in 59:12 (6:35 pace). This long run capped off a good week of training and mileage. I'm just hoping that the legs doesn't give me anymore issues so that I can move forward with marathon training for Rotterdam (11 weeks away).

12-18 Jan

Mon: 8.7M @ 6:55 pace
Tues: Noon - 12M @ 6:49 pace including 8 x 3' hard with 2' easy; PM - 6M @ 7:24 pace
Wed: 10M @ 7:00 pace
Thur: AM - 5.5M @ 6:34 pace including 2 miles in 11:04; Noon - 8M @ 7:13 pace
Fri: 7M @ 7:22 pace
Sat: 9M @ 7:01 pace
Sun: 18M @ 6:41 pace

Weekly Total: 84.2 miles

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