I put in a ten miler Saturday and averaged about a 10:20 mile overall. It was slow going the first half, mainly due to the steady incline of the road. I was pulling sub-10's between miles six and nine. Nice, until the last mile. That was the time at which my knees started acting up. I even had to stop at one point and massage my kneecaps a little. I think that maybe I should slow it down a little on the long runs, although inside I'm proud that I could haul as much ass as I did after
mile six. I'm still pretty sore, in fact, but they say that's a good thing. I have done more work to prepare my muscles for the long haul on race day. :-) In other news I had a pretty solid tempo run last Thursday. In that hour I managed to make it 6.5 miles.
Monday: Recovery run (I told you I was still sore:-/) - 5 - 6 miles
Wednesday: Intervals - one hour (probably 10K, tentative depending on how my knees are doing)
Thursday: Moderate run - 6 miles
Saturday: "long" run - 8 miles.
That'll be 25-26 miles. I ran 28 last week. I'm pretty happy with the way things are going so far. I'm looking at the idea of possibly doing more than one 13-miler in preparation for the race. It all depends on what my body can handle. :-)