- Site:
- http://joerunfordom.wordpress.com/
- Miles:
- 10461 total / 809 in 2013
- Goal:
Big Cottonwood Marathon 9-14-13 - BQ Minus 15:00. Steamtown 10-13-13. 2:59:00. Period.
Joe Marruchella ran: Recovery day from Hil...
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- 12 miles
- 01:33 time
- 07:46 pace
- 1087 calories
- details
Recovery day from Hill Repeat Thursday, decided on a smooth progression run that would start with a warm-up mile around 8:30 and finish around 7:30.
8:36, 8:07, 8:01, 7:48, 7:42, 7:40, 7:39, 7:37, 7:35, 7:33, 7:31, 7:24.
Hadn't done one of these in awhile, a couple early drops were a bit aggressive, but we ran this over the hill route that makes it a little more challenging to nail pace.
Kept the Friday 12-miler interesting at least, was awesome on the trail under the full moon.
Have a great Friday guys! 30 miles on the bike this afternoon and August is in the books!
freakin awesome!
10 months ago • Like • 1 person
Fantastic run, especially after yesterday. Really impressive month too. Can't they bring the date forward for the Houston marathon... because I can't wait that long to see what happens :)
10 months ago • Like • 1 person
Very nice fast long run!
10 months ago • Like • 1 person
nice progression
10 months ago • Like • 1 person
Just a great run given Thursday's hills. Do you tend to run the progression mostly by feel or are you relying on your watch more? Have a good ride later. Just one hell of a month for you. Congratulations.
10 months ago • Like • 1 person
Great 12, Joe. I ran a partial progressive on Wednesday. I hadn't done it for awhile and forgot how much I love it.
10 months ago • Like • 1 person
Thanks guys! @Marcie - I honestly never even glance at the watch - just lock in by feel. I started that maybe 2-3 years ago, it took me a couple months to really learn how to run by feel like that - but it helps me so very much on race day. I rarely look at splits on a run unless I'm doing intervals - and at that point it is just out of curiousity on the beeps. "Stay in the mile" is my mantra training and racing - don't look ahead, don't look back.
10 months ago • Like • 2 people
You have no Kryptonite, my friend! You are on fire with your training right now!
10 months ago • Like • 1 person
Nicely run!
10 months ago • Like • 1 person
Nice splits. I am a big fan of hills...keep it up and have a great Labor day, use the day off. I'm taking off today for a long weekend.
10 months ago • Like • 1 person
Hopefully my recovery runs one day will be as badass as this one! Great run Joe!
10 months ago • Like • 1 person
That's a nice one...sure does keep it more interesting pressing the gas down just a touch more each mile! Great work Joe!
10 months ago • Like • 1 person
Some good numbers there. I'm a fan of progressive easy runs, more interesting.
10 months ago • Like • 1 person
Another solid run to finish the month Joe.
10 months ago • Like • 1 person
Love the progressive tempo runs. Great job, Joe!
10 months ago • Like • 1 person
Huge back-to-backs, Joe! Love those splits, buddy!
10 months ago • Like • 1 person
Thanks guys! @Mark, you know I'm just kind of "bored" out there running 10 or more easy --- then I want to get home, so I end up running 30% of the run too hard .... I think this might be a good way to keep me in check, distract me a bit over the early miles and then work some on the way home, but nothing too crazy. Will be interesting to see where the splits are if the temperature ever dips below 70 again in TX. Ever.
10 months ago • Like
Good run Joe, with your experience I'm sure you gravitate towards progressive runs anyway, nice job making it significant and conscious today.
10 months ago • Like • 1 person
Seriously, you don't look at your watch and yet you can hit a progressive run where you drop just a few seconds each mile...and it was on a hilly course? That's some good pacing there Joe. So you will be coming to Wichita on October 14th to pace me to a 7:38 pace marathon, right?? No problem for you!! lol
10 months ago • Like • 1 person
@Karla - PFM is absolutely going to happen for me, but alas, it won't be until 2013 .... 70.3 on Sept. 30th. I'll be lucky to run 10 miles at your pace by then :) - You've got that 3:20 in the bag kiddo. You look AWESOME right now - but yep, I'm a no-look pace monster :)
10 months ago • Like
Nice progressive workout! Have a great weekend!
10 months ago • Like • 1 person
You won't be sore after 70.3 really. Marathons make you much more sore than a 70.3.
10 months ago • Like • 1 person
I agree with Karla, you won't be that sore. I think you should pace me to a sub 3, then double back to pace Karla :-)
10 months ago • Like • 1 person
Nice looking progressive splits Joe! Happy a great weekend.
10 months ago • Like • 1 person