Sunday: 7 mi; So I lied in my previous post. I am capable of running 11+ min miles for an extended period of time on fresh legs. I concentrated really hard on running very easy and pulled off this run at 11:13 min/mile pace (was supposed to run 11:16's). I was pretty pleased with myself in a backwards sort of way. It helps I'm paranoid about my foot because it keeps me from picking up the pace when I'm feeling good.
Tuesday: 6 mi with 2x 1600@9:06 pace; my 0.5 mi splits for the two pick-ups were 8:49, 9:12 & 8:53, 8:50. Really enjoyed this run.
Wednesday: 6 mi; 10:56 pace (goal was 11:16)
Friday: 14 mi; 11:03 pace (goal again was 11:16) 6 fun miles with ShoeRunning -- yay!! I felt pretty good this long run. I'm working to cut out my run-walk-eat-blok walking breaks since I normally prefer to not walk during runs. ShoeRunning met me for the middle 6 miles which is exactly the distraction I needed. I haven't been able to run with her since before Big Sur so we had a lot of catching up to do. She left me around mile 11 and the last 3 were definitely tougher without her company.
So overall Week 2 was great. My foot is behaving. The trend seems to be no pain on Tuesday runs, some discomfort on Wednesday and Friday runs, very slight discomfort on Sunday runs. However so far each week the amount of discomfort seems to decrease. Today's run (a Tuesday) had zero pain. I think the consecutive running on Tue/Wed causes Wed runs to have some discomfort. Then the longer Friday distance causes it to flare up a little bit. Overall it is continuing to get better so I'm sticking with the plan for now.
I am a little confused about this 11:16 goal pace for runs. I know it is probably a good goal for long runs (a 4:45 marathon is roughly a 10:52 pace; common wisdom is not to do long runs at goal marathon pace) but I feel it is a little meek for some of the other runs during the week. I'm gladly sticking to the prescribed pace now until this foot thing is 100%. However, I feel I should probably do at least one of the non-tempo/interval runs a week at something close to marathon pace or possibly a little faster.
If my body holds up the plan is to transition from SFM training to half marathon PR training after SFM. My goal is a sub 2-hour half marathon (roughly a 9:00 pace) about 2 months after SFM. I'm feeling like all of this 11:00+ pace running is not conducive towards a 13.1 mile 9:00 pace run. The training plan I am following has some interval/tempo work every Tuesday to keep mixing things up, but I'm still a little hesitant to train my body to run at 11:00+ for all other runs. An "easy" pace for me typically runs at about 10:30-10:40 nowadays. Thoughts?