5x18 should just about do it.
5x18 should just about do it.
I'm learning that now.
Tons of runs at EZ pace Sunday-Tuesday (between 5-7 miles each day), a Wednesday long run (8 or more miles) or tempo of some sort at 7-ish miles, EZ recovery pace at lesser miles (5-6) on Thurs. and Fri. (or a day off if needed), and a LR Saturday between 12-16 so far (will get to 20), plus cooldown miles after each run to clear the legs out.
Was able to do the 16 in a hot, humid Columbus crapshow in 2:06:59 over in Three Creeks Metropark. That's a great trail to go long (16-22 miles). Go out 6-10 and come back.
I'm also learning to avoid burning one's legs out at 8:30-8:20 pace and not getting anywhere or not being as fast as I should be. Running EZ at 9-9:15 is so much more relaxing, knowing you can save your efforts for track day or tempo day. Ran 1-mile surges today (Miles 1,3,5,7 were at EZ pace (around 9 flat each) and miles 2,4,6 were at goal marathon pace (7:17, 7:04, and 6:52 on the last one and felt strong at the end)).
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
2017 World 800 champ Pierre-Ambroise Bosse banned 1 year for whereabouts failures