The Sunday long run is a runner's tradition, and I'm sticking with it! Up until this point in the year it hasn't been as important to my training as other workouts (speed, strength and tempo) because my first goal race was only 13 miles.
Now that I'm training for a 32mi trail race and a marathon Sunday's workout has become the top priority. I have two paces at which I'll be doing my Sunday runs: easy and long. You can see both of those in my pace chart on the right sidebar. Yeah, that's confusing: long refers to pace in my training plan.
So, today I did a "long run," which means a Sunday run at a brisk pace (not as fast as marathon pace, but a lot faster than the pace at which I cover most of my miles). They should be hard but no problem to complete.
Warmup: 1.5mi easy, then some light dynamic stretches.
Long: 10mi at 6:45 pace.
Cooldown: 1.5mi easy.
I learned my lesson from yesterday and got out early to beat the heat and loss of motivation that comes with it. It was still pretty hot and humid until mile 8, when it rained about as hard as it ever has while I've been running. For a while there was about 1cm of standing water covering the entire road. It felt great to be soaked!
Total Miles: 13mi
Weekly Total: 60mi
Sunday: Long Run
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My Best Results:
7/31/16: Escarpment Trail Run 18mi
1st place, 3:01:12
7/18/15: Wakely Dam 33mi
1st place, 4:45:01, Course Record
6/21/14: Manitou's Revenge 54mi
1st place, 10:50:34, Course Record
4/21/14: Boston Marathon
10/13/13: Mohawk Hudson Marathon
11th place, 2:49:49
9/29/13: Vermont 50
3rd place, 6:40:29
5/25/13: Patch Sprint 12.5mi
1st place, 2:01:43, Course Record