Bruin1996 wrote:
Have you done any long runs with mileage at MP?
Im following a jack daniels plan and he doesnt seem to have anything more than like 12 miles @ mp on an 18 mile run. Today was probably the most ive done, yet. It called for 2 easy + 8mp + 2 x 2mile tempos + 2 x 1mile tempos + 1 mile easy with 2 minutes rest between intervals
I was running home from work, so the MP was all screwes up, stopping @ stop lights, dodging cars, dodging pedestrians, up and down hills, etc. I finished the MP at the track.
2 easy @ 7:40
8 mp averaged 6:35 (for the time i was moving faster than 12minute pace. It felt like more of a fartlek due to the afformentioned issues. When i was actually moving, my watch usually said about 6:20)
All the tempo intervals were clicked off like a metronome with perfect splits @ 5:55 per 1600. I ended up doing:
3200
2 min standing rest
2400
Emergency bathroom break, 8 min
1600
2 min standing rest
1600
2 min standing
1600
Mile and a half easy home.
Almost 18 total. I was suprised how easy the intervals were. Im definitely getting faster.