This morning I finished the second 50 mile week with a 20 mile training run. I ran it in 3:07:02, using my usual 5 mile loop route 4 times with the following splits:
1st 5 Mile Loop: 48:35 for a 9:43 mile pace.
2nd 5 Mile Loop: 46:36 for a 9:19 mile pace.
3rd 5 Mile Loop: 46:12 for a 9:14 mile pace.
4th 5 Mile Loop: 45:40 for a 9:08 mile pace.
The overall pace was 9:21 per mile, and if I could hold that pace for the last 10k of a marathon, I'd finish in 4:05:11. Not too far from my 4 hour marathon goal even running at training pace.
I'm happy to see that I negative split every loop. I also ran the whole thing 11 minutes faster than the 20 mile run two weeks ago. A caveat here is that I did the 10 mile run on Friday (supposed to be a rest day) rather than the scheduled Saturday because heavy rain was forecast for Saturday (and that turned out to be a good decision). So I had a day of rest between the 10 miler and the 20 miler today against no days rest between them two weeks ago.
Coming up is another shorter mileage week (34 miles with a 12 mile run next Sunday) followed by the last of the high mileage training weeks. Almost there! The goal now is to finish the high mileage training without injury...
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