|Glorious Sunflowers, the stalks were taller than me|
On that 2.5 miles, there is a bridge with a steady incline and several more slopes followed after that. Without looking at my watch, I felt like I had slowed down tremendously, almost to a crawl. Normally that would bother me. Since I had already reset my Garmin and the 8.50 was in my pocket for a lovely 9:36 pace, I didn't care about the slowdown. Just go with it and enjoy the end of the run. When I got closer to home, I stopped the watch at mile 2.60. That was my 11 miles for my long run today. I was done and I walked the rest. Week 2 was a success.
When I got home, my Garmin revealed that my pace for the last 2.60 miles was 9:27 min/mile. I ended up running the last 1/4 of the run faster than the other 3/4. My plan was supposed to be the opposite, but this is good. Well known coaches, including Hal Higdon, suggest varying the pace of the long run every 3rd week or so. He is a proponent of the 3/1 method, where you run the last quarter of your mileage faster than the first three-quarters. If I were planning to run 16, I would run 12 at a slower pace and pick it up on the final 4 miles. However, Higdon does not recommend doing this every long run. Every third week is plenty. All in all, today's workout is great. I am looking forward to Week #3 and it looks like this:
Mon X-Train (cycle or power class)
Tues 6 mi easy
Wed 4x 800 Yasso
Thurs 3 mi easy
Sat 6 mi pace (Substituting a 5K run on the beach)
Sun 8 mi easy
I want to do a 5K tune up race on Saturday so I won't be doing the pace run. That will be the only change this week. Happy Running!