7.83 miles on LostCreek (LT run)

7.83 miles at 8.47 pace w/ avg HR of 170

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1st mile in 8.27 @ 150

2nd mile in 8.50 @ 171

3rd mile in 8.68 @ 173

4th mile in 8.68 @ 174 - Nice consistency here!

5th mile in 8.38 @ 172

6th mile in 8.15 @ 173

7th and remaining distance in 8.57 avg pace @ 174

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I've been reading about the Furman "FIRST" training method which claims you can improve your race time with only 3 "key" running workouts per week. Here's the link:

http://www.furman.edu/first/fmtp.htm

One of those "Key" workouts is a long run at an "LT" pace. This LT pace translates into about your 10k pace + 30 to 35 seconds. For me, that's about 830 to 835 (or 8.50 to 8.58 since I used decimal) pace at what I plan to run my next 10k at. Since I run my "long" run of the week at about 8.50 anyway, I figured I'd call this my "LT" run of the week.

(The other 2 "Key" workouts include a hard speedwork day and a medium speedwork day and I'll talk about those later.)

Despite this being my normal pace for this run, it seemed to take more out of me this time. I was more tired and sore afterwards than I normally am. This is either psychological, or maybe I just wasn't "feeling it" and pushed myself beyond what I would normally run comfortably otherwise. This was also a longer distance so that may have had something to do with it.

Anyway, I'm going to continue to do "LT" runs on these saturdays the rest of the way in my training.