Berlin Marathon Training Week #3 Day 4 An Easy Medium-Long Run

Location: Pasadena, CA

Temperature: Overcast, 65 degrees

Type of Run: Medium-long run + 4 sprint strides

Length: 10.26 miles

Type of Route: Hilly with gradual inclines and declines. Two major hill climbs and two major descents.

Time: 1 hour, 13 minutes, 52 seconds

Pace Per Mile: 7:12

Average Heart Rate: 145

Reason for Run: The medium-long run is meant to build endurance for a half marathon or marathon. The length should be anywhere from 10 to 15 miles for marathon training. Generally, the pace should be a little faster than your long run pace. The reason for the increased pace is to get the body used to running longer distances at an intensity higher than easy. The sprint strides help increase raw speed and running economy.

How did I feel? Good. I took it easy today. Yes, this pace is slower than my long run pace on Monday but I should never have gone that hard on the long run on that particular day anyway.  I felt comfortable and in control because I didn’t force the issue by picking up the pace unnecessarily.  The route was hilly which helps build leg strength. Tomorrow is a very easy day with a 5k race coming up on Saturday.

Running With You,

Donald

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