Long Run Thread for week of April 29
Finally some good weather is coming to most of us. The snow is or has melted and spring has sprung. I would like to encourage you to not only share your long run antics here, but if you have the ability to carry a camera put some vids and or pics up in here. Would love to see what everyone else is seeing on their long runs.
NOTE: If you want to post your workouts directly to your Race Group instead of the whole Team (i.e., tell other IMTX folks about your ride specifically OR to keep track of your weekly training to your "A" race), please head over to the Race Forums here and post in your official group.
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Thinking of splitting the long run today if I can get my work done in time!!! 7 miles done this AM as 2 with Bella then 5 on my own: http://app.strava.com/activities/51903707
Got up early (i.e. earlier than usual) and did the week13 int HIM long run before work as recommended in the guidance. Misjudged the temperature so I was a bit cold (hands especially), but survived. I managed to overcook the z3 intervals, as well as the z2 interval and I didn't go easy enough on the z1. Other than that went really well. I am feeling it a bit in my calves now though so definitely have to work on sticking to the proper paces. 1:42 running, 19.6k
http://connect.garmin.com/activity/306534778
I'm doing a HIM on June 9 and then trying to turn around and do an open marathon two weeks later. (Long story short: I'd like to run Boston with my son, who is probably going to qualify in May.)
I can't remember a year where all this weather-related rescheduling of kids' activities and other events has messed with my schedule so much. But this time it was snow (!) that messed with me. Not even nice snow but wet yucky snow. So I ran indoors at the local gym. Fortunately I didn't have to use a treadmill...that would have truly been torture.
Anyway, I brought a couple of bike bottles worth of Gatorade, set them down by the side of the track and started to run. 18.5 miles later I stopped. (OK, I took little breaks to drink from the bike bottles, but you get the drift.)
Proscribed HIM run would have been 3 x 12 min at 6:45, 15' at 7:02 and the remainder 8:15. That's about 16 mi.
I ran a half marathon about 10 days ago, so missed/skipped the long run last week in the name of getting recovery finished. But I haven't run longer than 14 for a number of weeks...so today's 18 on my hacked marathon/HIM calendar was going to be a bit of a challenge. I made a call on the spot to eschew the fast stuff and run it very steady at about the MP I need to give myself lots of room to BQ. I was concerned with the speedy stuff about the last few miles turning into a death march or setting myself back far enough that this weekend's rides would be compromised. The 7:25-7:30 pace I held for the whole run was challenging enough. 7:28 average. That would be a marathon PR by a minute or so if I could hold it the whole time...which would be a pretty darn aggressive goal for this half-assed marathon prep. 90 minute half a little while ago says I could go faster, but only if I really focused on the marathon exclusively I'm sure.
I have been getting stronger/more confident each run and tactic for today was hit a mountain trail run the flats and power walk the ups and try to accumulate 75-90 min total time. super glad to report 75 min done and decided good enough for long run number 1 though I felt I could of done more knew I should not. will do this type of workout thur and sun building to 2 hrs in prep for 30k run leg at world long course championships June 1.
@Satish, at least there was no snow on the ground!
Second run done, but only 24 hours later. 10 miles at 6:34 pace...felt much better today! http://app.strava.com/activities/52096663
Thanks coach P! I think we are done with snow now and I can proclaim spring has officially begun. Still cool (0-4 Celcius) before dawn though! While I am pleased that I was able to make it through the OS and HIM plan so far while still allowing my foot/ankle injury to heal, I am definitely slower than last year and the year before. I think, if all goes well through the summer, I will devote the fall to some 5-10k races and possible a half marathon to see if I can get the vdot back up to where I think it should be.