Friday, February 8, 2013

Fast Finish Long Run 2/10

I know there's a group of folks who plan to be on in Columbia on Saturday for a course run, but I wanted to make sure people are aware of this:  

"Comrades: A few of us are planning a fast finish long run for Sunday. Ideally, we will complete this run on the NCR, and it appears that the weather will cooperate.  The plan is to run 17 or 18 miles with last several miles (4-6 miles) to be at or slightly below "marathon pace." I plan to hit the 5:30s and, since I'm training for a half and not a full, perhaps touch 5:20 for the last mile.

We'll probably average 6:40ish for the first ten miles before doing the faster segment (start around 7:00 and progress). We'll depart from the Paper Mill Road trailhead at 8:30 and run together for 10 miles. Around 10 miles, those of us who are doing the work can increase the pace.

If snow cover or ice will be an issue on the NCR, we'll do a ten-mile loop from Gilman and then complete the faster portion on the track."

1 comment:

Dustin said...

I think this article neglects a third important long run workout: runs that include several miles of lactate threshold intervals to be completed at the beginning, the end, or both with an hour of running in between.