When I finally returned home from my run tonight around 8:30 p.m. the following conversation occurred:
Me: "10 miles sure is a long way to run on a week night."
Wife: "It is. So why did you go that far?"
Me: "Because the schedule said to."
Wife - rolls eyes
End of conversation!
10 miles MPW was on the paper. One mile warm up, 8 miles at marathon pace, 1 mile cool down. I'm still not completely clear on just what my marathon pace would be, but it seems that the MPW workout should be run at a pace a little more strenuous than a normal "easy" run. My typical pace on an easy day is 9:30 to 10:00 mpm so I settled on 9:00 miles as marathon pace.
After the mile warm up, I ratcheted things up but was having a difficult time settling into the faster pace. The first half mile at supposed MPW showed me to be still at 10:00 miles. I picked it up a little more. After the first mile I finally hit my groove and the 8 miles at MPW went down like this:
9:20, 9:02, 8:31, 8:47, 8:50, 8:47, 8:47 and 9:02
I had no trouble ramping back down to 10:00 pace for the last cool down mile.
In the end I got it done, but who runs 10 milers in the middle of the week after work? Its crazy. It pretty much takes up the whole evening. In 6 years of running I've only done it a couple of times and it was usually a long run I pushed into Friday or during a holiday week.
Except for the time commitment, it was a good run. I felt good. The old adage says - what doesn't kill you, will make you stronger. I'll go with that.