Did my long run today, a 15.5 mile (25K run) through DC and Rock Creek Park. I did the first 21K in 1:42:28 (4:52 k/pace or 7:51 miles) followed by the last 4K in 18:57 (4:43 k/pace or 7:34 miles).
I was going to follow the 13 miler in the program but I thought that I had done plenty of 13 milers in the past two months and unlike my friends back home in Ontario, I had great weather (zero C, little wind) so I should take advantage of it. While this run was not a marathon pace run, I wanted to try out a faster than usual long run pace.
That finishes off week 1 of the program. I think I ran most run at a proper pace, maybe the 10+ miler on Saturday was a bit faster than I should have.
Weekly mileage: 40 miles (65K)
Year to date: 247 miles (397.5K)
So I ended up 5 miles over the plan, which is fine, cause I feel like I already have the base and I've hit more than 40 a few times since January.
The plan for the next week
Tuesday: 8 miles with 4 at LT
Thursday: 11 miles
Saturday: 5 miles recovery
Sunday: 15 miles
I have a few tweaks to make, mostly because next weekend, R and I are going to New York City. While I can be brave and say i'll do 15 miles in Central Park next Sunday, i'm a realist. Here's the revised plan
Monday: 8 miles with 4 at LT
Tuesday: Rest or 5 miler
Thursday: 15 miles
Friday: 11 miles
Sunday: 5 mile recovery in Central Park
It's ambitious planning a 2 hour run and a 1.5 hour run on consecutive evenings, but I think I can deal with the recovery. I have to figure out a proper route for the 15 miler.