Long Run

Since I had a busy weekend, I moved my long run to today.  Jim went with me.  Here was the workout:  Total 14 miles, first 7 at a 3/2 run/walk, then last 7 at a 4/1 run/walk with the last mile being the fastest.  Do this on rolling hills.  Second 7 should be faster than first 7.  Jim ran the first 7 with me then his knee started hurting so he walked back while I finished the workout.

First 7 miles:  1:21:58      (11:42 pace)
Second 7 miles:  1:14:51 (10:41 pace)
Overall for 14 miles (11:12 pace)
Last mile:  9:35 pace

My legs felt very tired the first five miles.  I think they were reacting to my hill workout from Saturday.  Then I settled in and finished strong.  I have learned from the Boston Training Facebook Page that when you run the last mile of a long run the fastest it is called a Moley Mile.  Like Holy Moley I ran fast. 

According to my Garmin today's workout had 957 feet elevation gain over the 14 miles.  The entire Boston Marathon only has 783 feet elevation gain.  It also has 1225 feet elevation loss.  I am including hills in my training to prepare myself for both the ups and downs.

Today the temperature was in the 60s.  It was a shorts and t-shirt day.  I love shorts in January.