Fast finish long run #4
As usual on these runs I am trying to simulate the race course on the faster parts of the run. I ran up 5.5 miles at a comfortable effort, then ran back down at a comfortably fast pace trying to simulate mp. I ended up being about 15 seconds per mile too fast, but it felt very comfortable. Then I ran back up for 3 miles nice and easy and then turned around and ran back down at a fast hard effort for 4 miles. AP for those 4 miles was 6:10 with the last mile in 6:00 flat. I then ran back up really slow for 2 miles to cool down. Total run 20 miles. Elevation gain about 1800ft.
This is by far the best I have performed and felt on my fast finish long runs. I feel like all the recovery I've built into this marathon plan is really helping. Speaking of that. I am going to start my recovery week early, because I will be skiing the next 3 days. I'll probably sneak my speed work in on Monday that should be this Saturday even though that is offically the start of my 2nd recovery week.