I was able to help my outstanding coach, Sean, a little this morning. Sean is training for an upcoming marathon and had a long run schedule for this morning. His plan was to run from his house to the dirt road - then a lap a round the dirt road at a quick tempo.
I volunteered to meet him at the dirt road with some replacement fluids for him, attempt to pace him through his tempo workout, and give him a ride home. The plan was to meet around 7:45-8:00a - I got there a little early so I could do some warm up miles. I did not think I could show up cold and roll right into a tempo run.
The plan was to run somewhere around a 7:00 min pace for the 10 mile loop. No easy feet on the dirt road since it is dirt and pretty hilly. I knew we could get through it though.
Sean showed up about 8:00a with 75 minutes of running under his belt. We filled up his water and fluid replacement and were off. Boy, were we off. I could tell he was feeling decent because we were definitely running faster than 7:00 min pace.
First mile - 6:45, second mile 6:44, third mile 6:43, when we reached mile 7 we were about a 6:43 pace and rolling along. We reached mile 9 in a tad over 1 hour and then ran the last mile (the end point was not clearly marked so we might have gone a little long) but we stopped our watches at 67 minutes - 6:42 pace for the 10 miles. We jogged a cool down of 2 miles and were out of there.
Sean's total day was 2.5+ hours of running - probably about 20 miles - this will set him up nicely for his upcoming race. My day was so much easier - 14 miles - with 10 at 6:42 pace - maybe i can rip off a good half marathon one of these days.
Total run time for me this week - 7.75 hours with 2 doubles. Some fast and some not so fast stuff!
Happy Training
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