| Mile 1 | 7:51 |
| Mile 2 | 7:29 |
| Mile 3 | 7:29 |
| Mile 4 | 7:24 |
| Mile 5 | 7:39 |
| Mile 6 | 7:37 |
| Mile 7 | 7:29 |
| Mile 8 | 7:35 |
| Mile 9 | 7:23 (started workout in the middle of this mile) |
| Mile 10 | 6:25 |
| Mile 11 | 6:28 |
| Mile 12 | 6:19 |
| Mile 13 | 6:13 |
| Mile 14 | 6:16 |
| Mile 15 | 6:16 |
| Mile 16 | 6:08 |
| Mile 17 | 6:16 |
| Mile 18 | 7:13 (ended workout in the middle of this mile) |
| Mile 19 | 7:58 |
| Mile 20 | 7:44 |
| Mile 21 | 7:39 |
| Mile 22 | 7:30 |
| Mile 23 | 7:13 |
| Mile 24 | 6:57 |
| Total Average Pace | 7:07 |
I treated this long run as a workout. I broke it down into 3 parts: Warm up, Workout, Cool down. I wanted to do 9 miles at 6:20 pace for the workout part and I pretty much didn't care what I did on the warm up and cool down parts. Mission accomplished. The middle 9 were around 6:17 pace. The feet held up well although I was definitely fatigued after the workout.
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3 comments:
How can you train so slowly yet race at a high level? You must be part African! :)
Anon,
You found out me out. It's true :-)
Bill
Bill takes it easy on his easy days. But on hard days he trains like Africans. He is more structured and organized. Don't think Bill is some slow jogger. He does train hard on his quality days. You make it sound like he just runs slow and all of a sudden races fast. He trains smart. Thats all. Bill is 29% Ethiopian.
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