Big long run. 24 miles. I've never run this far in training and I am dealing with some sort of hamstring injury so I was somewhat worried going into this, especially since I do an out and back for my long runs, essentially committing myself to the distance if I go halfway.
1 mile warm-up easy. Decided to go try to do the first half at a relatively easy 7:00 pace. (I like to do my long runs hard.) A tailwind made it a little quicker and I hit halfway at a 6:49 pace. I felt really good. Probably because I usually would have gone out at a 6:30-6:40 pace. Still no hamstring problems.
Started pushing the pace a little on the way back. Pushed it a little harder after 3/4 of the run. Whan I hit 20 miles I was still feeling great considering the circumstances. Pushed a little more and did the last 2 timed miles (#22 and #23) in 6:24 and 6:18. 1 mile cooldown jog for 24 miles. 2nd half at 6:36 average pace into a tailwind. Getting close to my wishful projected 50K race pace of 6:27. 6:42 acerage pace for the 22 timed miles 2:27:37.
Trrowing in the two easy miles I would have done 24 in about 2:43. A couple more easy miles would have made it a sub 3 hour marathon. Not bad.
I actually thought about doing those 2 extra miles, but the intelligent part of my brain thankfully won the internal struggle. I don't need to push it right now. | 