Long May You Run

10 miles behind the Capitol 8:42 ave

4.65 am miles 9:25 ave 43:51  felt pretty tired, ran slow.

9 pm miles 8:29 ave 1:16:22  four laps at the track marathon pace 8:01 7:58 7:51 7:48

Felt strong during the marathon pace miles, it was a nice surprise after such a sluggish morning run. 

4.65 am miles 9:16 ave

5 pm miles 8:45 ave    This run was cut short, the high school was holding a track meet and I didn't feel like figuring out a way to add four miles on the fly, plus, I really felt lousy.  I'm glad I cut this run short because I really had a better run tomorrow. 

4.65 am miles 9:04 ave

8.65 pm miles  8:14 ave  4 miles on the track, 7:58  7:57  7:55  7:57   Felt pretty good.   

4.65 am miles no watch

.63 pm miles 

17 miles on the track 8:16 ave  2:20:34 total time.  1 mile cool down 10:13

This is my last long run and also my last hard run.  I will begin to taper from here.  I the past I think I tapered too much, so this time around I'm going to try maintaining a little more mileage and intensity than I have in the past.

Splits from today's run 9:03 8:58 9:01 9:02 8:41 8:41 8:09 8:06 8:01 8:02 7:59 7:59 7:56 7:56 8:00 7:32 7:32 

This run turned out to be exactly what I wanted to accomplish today.  6 miles getting warm, getting ready for marathon race pace, then 11 miles at marathon race pace with hopefully a strong fast finish.   For here on out, what's done is done.  I feel my training is over.  There is nothing I can do to improved what's going to happen April 17th, but I can still make mistakes in my taper, so I have to plan this out carefully.