Higdon's plan calls for a 35 minute tempo run today, my translation of that is one warm-up, five fast miles, and one cool-off for a total of seven miles. On my tempo runs I try to keep the pace at around 7:00/mile which is about 30 seconds faster than my anticipated marathon pace, hopefully this pace is fast enough to reap the desired benefits. The splits were as follows: 7:01, 6:59, 6:55, 6:56, 6:59. I felt pretty good about this effort and how the run felt. Luckily today I ran pain free, the only things to worry about were breathing, relaxing and keeping those legs pumping. I do think this speedwork is helping my overall fitness and making marathon pace feel easier.
Time: 7:24/mile |