4.5 @ 12:31 pace on paved bike trail. Considerably easier than yesterday as much of the effort was in the rain.
If one can run a volume of miles at 11:00 pace for typical runs then Ice Age pace would be 12:00 starting out. Now if the volume is under 50 miles a week, say 40-50 the pace is more like 12:30 and be prepared to suffer the last 10 miles. That’s how it works for me. If one can run 70 a week then you won’t struggle as much the last 10.
Three strategies and all work as long as you fill in gaps.
Weekly long run with 3 bigger efforts prior.
Back-to-back.
Volume alone. Maybe 1-2 test tuns of 4-5 hours to test the stuff you need out.
If it is a go for me I’m leaning towards volume. Weekly volume. Maybe 55-65. Then work pace down to increase cruising speed. So if I average 10:30 on typical days then 11:30 pace to the turn at Dew Dip (21.7) 12:15 to Duffin (30.5) 12:45 to Emma (40.3) and 14:00 to finish. That’s a 10:18:06 on a perfect day.
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