A.M. 2nd week of endurance training. 32k long run was in the plan, I was unsure of what pace I should aiming for in these runs. Pfitzinger states 10 to 20 percent slower than your goal marathon pace which for a 3hr marathon would give me a pace range of 4:40 - 5:05/k. McMillan's running calc comes out to 4:35 - 5:12/k. The german advice is more conservative, Dieter Baumann's plan puts a long run pace at 5:10 - 5:30/k and the plans in the german running magazines echo this. In the end I decided to treat it as an easy run, keep my garmin screen on time of day and just concentrate on a good rhythm and relaxed form and not consciously brake.
It was cold and clear when I set out and when the sun eventually rose the warmth was welcome. The run seemed to go quickly, perhaps because I was thinking of the great women's and men's race in the NYM we watched yesterday afternoon. I tried a gel for the first time 6k before the end, surprised that it tasted quite good. In races I've only been able to drink water as I always feel nauseous but I had no problems today, didn't feel any advantage either. I got my garmin to record the 1k splits to check out when I got in. On the flat I averaged 4:45-4:50/k, uphill stretches upto 30 secs slower and downhill about 15 secs faster than this. Total 33k in 2:40:01, av pace 4:51/k or 7:48/mile. | 