top of page
  • Writer's pictureLyns Romano

Keeping Paces August 17 - 23

Another week of summer training done and dusted.

This week I had a monster of a long run workout. Due to a packed weekend, I ran this workout on Wednesday. It was 18 miles with 14 at marathon pace + 10-20 sec. While that paces isn't overly taxing, the duration makes it a pretty decent effort.

I averaged a 6:49 min/mile for the middle 14 miles and finished up with a 7:03 min/mile average pace for the run. The timing of this workout helped me get a feel for where my fitness is at over a longer duration as the long run continues to increase.

Currently I am running workouts like this in the New Balance Fuel Cell Prism Energy Streak. In the past I likely would have run an effort like this in Zoom Flys or even 4%, but I've found over the last year that these shoes are really hard on my medial shins. As a fatigue over-pronator I am finding it necessary to use a shoe that offers a bit of support.

The beginning of the week was just easy running as I was coming off of a Saturday long run of 18 miles, and I needed my mileage to set me up for the Wednesday long run.

Thursday was a rest day, followed by a few easy runs and a nice fartlek with 2 min. of 10km pace every 5 min. I love fartlek workouts structured this way. It's a low stress way to get in some faster running without being too taxing.

I finished up the week at 60 miles (my body is so happy with slightly lower mileage weeks).

Thanks for checking in this week!

Run until you fly,

Coach Lynsey

33 views0 comments

Recent Posts

See All
bottom of page