90 days to go: 15 kilometer long run

My training plan for today called for a 15 kilometer run. Fortunately my training coach didn't prescribe the usual 15-kilometer long slow run where I would run at an easy pace. That would be so boring and tedious. My training plan was to run the middle 5 kilometers at a fast pace – 20 seconds faster than my marathon pace before reverting to an easy pace.

So the first 5 kilometers was the usual slow monotonous drudging run. The middle portion was where it got a bit challenging, if not fun. I had set my iSmoothRun app to provide me audio cues every minute so at least I would know how close or how far I was from the pace. I tried to maintain the prescribed pace but found myself running faster again. The voice coming out of my headphones told me to go faster but every time I finished the one-minute interval I discovered I was running 5 to 10 seconds faster. Maybe I should program iSmoothRun to be 5 to 10 seconds slower.

In the end, it wasn't a drop-dead exhausting run, though I did find it difficult to get my HR back to zone 2 after the fast interval portion. My “easy pace” has been somewhere between 7:45 to 8:30 but even if I ran at that pace, my HR hovered around 166.

Run stats: 15 kilometers in 1:52:54, first 5K at a 7:55 pace, second 5K in 6:34 pace, last 5K in 8:06 pace. Average HR was 134, 167, 167 respectively. I was able to maintain a good cadence throughout, averaging 91 for the whole run.


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