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BamaDave · 04-04-2005, 10:05 AM

Saturday, April 2, 2005 was a rest day.

Sunday, April 3rd ... I did a 9.8 mile run. Overall it went really well - much better than last Sunday's run. It makes a big difference to have a full day between a squat/deadlift workout and a lengthy run. My time was 69:40, ave. pace= 7:07. That was a Personal Best for me on this course, so definitely a good run. I was especially happy with a 1.05 mile "up the mountain" split (8:07, pace= 7:44) and the final 1.5 miles (9:13, pace= 6:09). I wish I could ramp up my pace like that in the last 1.5 miles of a race, but I am usually too exhausted! At least it's good tempo training. Less than a year ago, my average paces on these runs were more like my "up the mountain" pace yesterday, so I'm very happy with the gains -- I know they won't continue forever.

04-04-2005, 10:05 AM	#66 (permalink)
BamaDave My Glutes Hurt Join Date: Jun 2004 Location: Birmingham, AL Posts: 6,183 My Profile	Re: See BamaDave Run (and Lift) Saturday, April 2, 2005 was a rest day. Sunday, April 3rd ... I did a 9.8 mile run. Overall it went really well - much better than last Sunday's run. It makes a big difference to have a full day between a squat/deadlift workout and a lengthy run. My time was 69:40, ave. pace= 7:07. That was a Personal Best for me on this course, so definitely a good run. I was especially happy with a 1.05 mile "up the mountain" split (8:07, pace= 7:44) and the final 1.5 miles (9:13, pace= 6:09). I wish I could ramp up my pace like that in the last 1.5 miles of a race, but I am usually too exhausted! At least it's good tempo training. Less than a year ago, my average paces on these runs were more like my "up the mountain" pace yesterday, so I'm very happy with the gains -- I know they won't continue forever.