Last night was a pleasant 5C/41F, bright, sunny, and still as I made my way around the 14K/8.7M loop. My goal was a 5:30/K (8:51/M) pace, which is about 30 seconds faster than my planned marathon pace, but not too fast. In other words it was intensive enough without breaking the muscles down, whereas I need a longer recovery time. At the end of the run I was left with the feeling that I could run quite a bit longer at this pace so I consider this appropriate training for a taper week.
DATE: 8:27 PM
excellent!
DATE: 8:58 PM
Sounds appropriate to me!! Great job!!