Sunday, December 13, 2009

magic 8 miler. Last call on holiday blog giveaway!

My legs felt GOOD this morning. I ran 8 miles in 1:09:48 for an 8:44 pace.

Basically I have hit that point where I have been putting in volume upon volume upon volume at a slow pace (9+ min/miles). The last thing I want to do is to go into the next half marathon having ran nothing BUT 9+ min/miles, especially if I want to do better than 2 hours. I'm not saying its time to do official "speed work," since its not that period of the season, but I am saying that its time to start adding "some" conservative speed, so as to not wreck my body come Jan 24th.

So this morning I did 2, 1 mile pickups that were integrated into the 8 miles. My legs felt great. Here are today's mile splits:

The pickups were controlled and smooth and are possible half marathon paces. It think this is a safe and very conservative way to start adding some speed. Based upon my last 10K, and according to McMillan, my half marathon pace should be an 8:03. I'd prefer to go for an 8:30 pace to limit recovery time. There is PLENTY of season beyond Jan 24th :) As long as I go faster than 2 hours, it will be a successful day!

Last chance! Remember to enter into my Holiday Blog Giveaway! Win a free copy of Monique Ryan's "Sports Nutrition for Endurance Athletes." And If you mention the giveaway in one of your blog posts, you get entered TWICE! Drawing will be TONIGHT!!!


  1. am i too late? :(

    i was just catching up on my blog readings.

    i hope i wasnt too late.

    anyways, great run this mornings. its always good when ur legs wanna run and take you further!!

  2. Nice run! I had an easy 1 hour in zone was actually hard to run that slow. I'm impressed by your numbers.

    Oh! Happy Birthday!!

  3. Great pick ups by the way. When are you starting your speed work?


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