23M am crescendo at 6.45-5.55-5.30
This is my first Garmin-timed long run of the campaign, so I was a bit nervous and standoffish at the beginning.
My general aim is to run the first third nice and gently, just as preparation for the rest of the run and to get some miles on the board, the second third at a respectable pace, but not pushing, and the final third at the limit of what I can achieve without tearing anything or compromising the next week.
This spring, I was managing 5.20 miling for decent chunks of the final third. I stuck with 5.30 mailing today, but could hold it fine (if you count puffing hard and feeling a bit sick as fine) on the flat of the canal and held a similar effort the last mile and a half up the hill home. I was pretty pleased with it. And the post-run glow.
This is my first Garmin-timed long run of the campaign, so I was a bit nervous and standoffish at the beginning.
My general aim is to run the first third nice and gently, just as preparation for the rest of the run and to get some miles on the board, the second third at a respectable pace, but not pushing, and the final third at the limit of what I can achieve without tearing anything or compromising the next week.
This spring, I was managing 5.20 miling for decent chunks of the final third. I stuck with 5.30 mailing today, but could hold it fine (if you count puffing hard and feeling a bit sick as fine) on the flat of the canal and held a similar effort the last mile and a half up the hill home. I was pretty pleased with it. And the post-run glow.
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