8 miles

I ran 8 mi today, 9:05 out and 9:04 back. This is Daniel's Vdot 44 Easy/Long pace of 9:07 min/mi, Intervals 7:09 and Tempo 7:48. Race times are 5K, 22:15; 10K, 46:09, BA Bolder Boulder wave; 13.1 mi, 1:42:17; and 26.2 mi, 3:32:23. I plan on Easy 3 mi, I/T 1.5 mi, and Long 9 mi until I hit the Vdot 44 Tempo and Interval paces. Then I will increase I/T to 2, 2.5 and 3 mi until I hit the paces. This is a minimum of 4 weeks of Vdot 44 and I will then start the sequence all over at Vdot 45, I/T 1.5 mi.