Marathon pace long run

The schedule yesterday was a 16 mile long run with 12 miles at marathon pace. This meant that I had to make some sort of decision as to what pace I was going to run. According to Pfitzinger, the long run should be 10 to 20% slower than marathon pace. This would suggest a pace of around 7:30. The last thing I want is to go out too fast. I decided that 7:45 to 7:50 would be a good pace to shoot for. That would give me a few minutes leeway and should be enough to make up for Battery Hill and a port-a-potty break if I need one. I did a 2 mile warm-up and then did 12 miles at 7:47 pace followed with 2 miles cool down. The pace seemed reasonable.

The rest of the week - Tuesday was a 6 mile recovery run in the morning and a 4 mile recovery run at night, Wednesday was 15 miles, Thursday was supposed to be a 6 mile recovery run but I started very late and only did 4. Friday was 13 miles and Saturday was 8 miles with 10x100 strides. Total for the week was 66 miles.

Last week - Tuesday was a 6 mile recovery run, Wednesday was 15 miles, Thursday was a 6 mile recovery run. Friday was an 11 mile LT run with 6 miles at 7:24 pace, Saturday was 8 miles with 10x100 strides. I was supposed to do an 18 mile long run, but I was having a hard time keeping the pace and my left leg was a little tight, so I decided to stop at 14 instead of pushing myself and possibly ending up hurt. Total for the week was 60 miles.

My knee seems to be doing better since changing my shoes. Still have some small aches and pains. I need to use the 'stick' more on my left calf and hamstring.