This was a nice way to finish a recovery week! I started out with 5 miles at an easy 7:30 pace. These miles are rather hilly but mostly downhill. I threw in a few surges here in there. After the first five, I ran eight at MP. My target pace was 6:45 and I ended up running 6:43, mostly uphill and against a light breeze. Here were the individual miles:

Mile 6: 6:38 gently downhill and with the wind
Mile 7: 6:37 rolling, but mostly downhill and with the wind
Mile 8: 6:53 rolling, but mostly uphill and some of them pretty steep, against the wind
Mile 9: 6:41 rolling, but mostly uphill
Mile 10 6:39 mostly flat
Mile 11 6:59 a short downhill followed by a 3/4 mile uphill, against the wind
Mile 12 6:42 mostly level with a 4/10 mile hill at the end, against the wind
Mile 13: 6:32 downhill

Miles 14 and 15 were run at recovery pace.

Although I was pleased with the pace, I had to really work at it, especially on the hills. The MP miles were mostly uphill and against the wind, so such a pace will feel easier on the mostly downhill Boston course. Still, although I could have maintained that pace for a couple more miles, there is no way I could have maintained it for another 16 miles. A 6:48 Boston pace may be unreasonable, although there are still quite a few weeks between now and then. I will need to focus on more LT runs.

Victor

Cross-training: 0.0 miles
Running: 5.0 miles
Shoes: Asics Racers
WTD running: 48.5 miles
WTD total: 54.5 miles

posted by Not So Competitive Runner at 3:38 PM