LSD run. 10s faster per miles avg.

5x 1200. 7+% Harder than last year.

400s & 800s progression. Jog recovery.

10 in the wind and rain.

Evening run / hills.

Just because you can run faster doesn't mean you should. 

My race pace for this distance will be around 6:30 per mile in February. 

Plan it, complete it, build it. 

Speed play in this run with the first .25 miles of each mile at 75%, the last 3/4s at 60%. 

✅ Dec 14 was approximately 6–8% harder overall than Dec 7
(Shooting for this) under 12 miles it should be around 10%, once 12 miles is taken on, it drops to 5%. 6-8% at 10 miles seem like a sweet spot. 

Not 15%.
Not 2%.
Right in the sweet spot for productive long-run progression.

AI Analysis from last week to this week. 

Big Picture Summary

These runs are very similar in intent and effort, but the newer run is clearly stronger and more controlled.
You’re running faster overall, with better late-run durability, and generating more useful anaerobic stimulus without blowing up the aerobic system.


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Key Metrics Comparison

📅 Run Dates

Older run: Dec 7, 2025

Newer run: Dec 14, 2025


⏱ Total Time

Dec 7: 1:22:11

Dec 14: ~1:21:00 (slightly faster overall)


➡️ Net improvement: ~1+ minute faster for essentially the same long run.
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Training Effect (This Matters)

Metric	Dec 7	Dec 14	What It Means

Aerobic TE	3.2 (Improving)	3.2 (Improving)	Same aerobic benefit
Anaerobic TE	1.7 (Recovering)	2.4 (Maintaining)	More quality without overreaching

🔑 This is a win.
You’re doing the same aerobic work while tolerating more speed changes and surges, which is exactly what you want from a quality long run.
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Pace & Durability Breakdown

Fastest Miles

Dec 7: 7:42 (mile 3)

Dec 14: 7:34 (mile 3) ✅

Late-Run Strength (Miles 6–10)

Dec 7

Several miles drifted into 8:30–8:45

Clear fatigue pattern

Dec 14

Miles stayed mostly 7:48–8:06

Only one slow mile (8:51) before rebounding to 7:40 at mile 9 (stopped to talk to a friend)


➡️ This is the biggest improvement. You recovered within the run instead of just surviving it.

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Fleet Feet Owner Micaiah Rockwell

LSD run. 10s faster per miles avg.

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LSD run. 10s faster per miles avg.

5x 1200. 7+% Harder than last year.

400s & 800s progression. Jog recovery.

10 in the wind and rain.

Evening run / hills.

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