Looking back through my log book I had a rough go of it trying to hit my Sunday long run every week during late November, early December. Something always seemed to pop up during the week to make me cut the Sunday run short - either some soreness from a tough hill session, feeling sick, something not feeling quite right in my right knee, etc. It was never anything all that serious, it just always seemed to be something on Sunday, and as a result my long runs were every other week for a while.
Well I got in another long one yesterday (of course this is long for me, not really what most guys would consider LONG) and this makes three weeks in a row, and four out of the last five. After last week's 12-miler at 6:55 pace I thought I'd back off on the pace a bit yesterday, but it didn't happen.
I managed to keep it in check for the first few miles, but I felt really good at about mile-5 and the pace started to pick up w/o me having to think about it. By mile-9 the pace had dropped to about 6:20 and checking the Garmin after the run I discovered that I logged the last 3-miles in about 19-flat.
All totaled - it was 11-miles in 1:14:57 for an average pace of 6:49, and the average HR was only 156 which for me isn't too bad on a run like that. I've got to make sure I keep my long run streak going here for a few more weeks - I'm sure we'll cut it back for a brief period when I start my winter races (for maybe 3-4 weeks) but it will be the staple of my March mini-build when I start to get ready for the spring/summer season.
Sun, 12/28: 11-miles in 1:14:57, 6:49 pace. HR - 156