A near perfect morning for a 17 mile long run with Andrew. Calm, not too cold (-5C and rising), beautiful sunrise, and an easy gentle pace was the order of the day. Not that much to report, no dog incidents, only one bad joke about why a flamingo stands on one leg, and my legs were fine with just the usual aches and pains that seem to come and go.Saturday's tempo paced effort of 9 miles with 5 at 'race pace' was my attempt to get a 8-15k race as listed in the Pfitz plan that I'm trying to follow. He sticks in races late in the program to give you a chance to test your fitness. However, the complete lack of races in the frozen north this time of year makes this impossible and it's also very hard to put out race pace speed/effort alone in a workout. But try I did with a tempo pace workout that was dismal with paces from 7:07 to 7:50 (hills) but at least my heartrate was up over 150 or about 88% of max for the duration.
Other than that it's been easy runs and rest days which you can see in my latest workouts now logged at the RunningAhead website. I love the charts and graphs and the ability to easily upload your Garmin gps data with all the splits and other details.
Only 4 more weeks to go! Wow, just a few more training efforts and then its taper madness time. Have a great week!
9 comments:
That was a nice run.
Nice to see it all coming together for Boston. -5C is cold for a Canadian March?. By contrast Ireland is a balmy 15 to 18C.
Just 4 weeks! Some people taper that long!
the photo seems to mime with the lo density of avid runners in your area - m
Glorious sunrise. Good long one and tempo attempt.
So the hundreds of other jokes were all good?
I think you are more than ready. Runs like these give us confidence and the race itself seems like a reward.
See you in Boston.
Nice job with the run. That's a beautiful picture. Just four weeks!
You did the right thing in following through with the tempo session, I wouldn’t worry too much about the pace (I always tell myself that it’s the effort that counts). Less than four weeks now, I can’t wait!
P.s. we’ll have to start making plans for a dinner one night.
Thanks for all the nice comments guys (where are the gals?). I'm a bit slow on the uptake as A will attest and didn't understand Ewen's joke until my wife explained it to me. There were no other good jokes as that was the only one he sprung on me.
Michael, email me but we're thinking Sat night at La Cantina in Framingham would work best for me, Andrew and Thomas. I can pick you up. If anyone else is interested drop me an email at: love2runcanada@gmail.com
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