Today I ran 13.1 miles in 1:33:09. The assignment was to run 13.0 miles, but since I was so close to the half-marathon mark I figured I would go ahead and run it. I hit the 13.0 mile mark in 1:32:37. I did this by warming up to the 8.3 mph mark (7:13 min/mile pace) by mile one and then held it there until I hit mile 7. At that point I increased it to 8.4 mph (7:08 min/mile pace). For two of the last four miles I increased it to 8.7 mph for one and 8.8 mph for the other of the last .25 miles of those miles (every other mile). Then, as usual, for the last mile I increased it by .1 mph for each .25 miles. At midpoint through the run and at the end I did a 200 meter stride of 10.0 mph.
I also went on a 14 mile bike ride this evening. Since I had the long run today I wanted to wait until tomorrow, but with rain forecast for tomorrow and my son coming I thought I better get it in while I could.
No comments:
Post a Comment