Long Run Thread for week of May 6, 2013
Its the Tulip Festival in my town of Ottawa, so I am going to run where the tulips are for my Thursday long run and get some pics, or maybe I will run in the Gatineau hills and just drive down to the tulips and take pics.
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http://app.strava.com/activities/52895822
HIM INT plan Thursday long run in the books, 1:55:00, 21.9k
5am start, clear skies, light winds, 10deg C
30' Z1: 5:31/k (target 5:33)
12' Z3 (5'): 4:35/k (target 4:35)
12' Z3 (5') 4:32/k
25' Z1 5:25/k (took 30 step walking breaks each mile)
15' Z2 4:42/k (target 4:45).
10' easy (5:38/k )
Pretty happy with this run, though legs started out pretty tired and it took 10-15 minutes before they came around at the beginning of the run. Had to really concentrate on form though. I think I pushed monday's intervals too hard and am paying the price now. The last 15' Z2 interval was a bit challenging. I imagine this is what the end of the HIM will sort of feel like.
Ran last night knowing I wouldn't have time today...weather was better anyway... ran on Battle Rd through Lexington and Concord, which is dirt and has rolling hills. Very hard for me to set, judge, manage pace on a real course, and even though my net pace says "z3/4", from an output perspective I was well into z4 because of the hills. I was not able to do the z4 time, but I spent a lot of time at z3. Today right quad and right calf are sore enough to indicate overdoing. Take-away: must work on real-world pacing. Silver-lining: expecting a training bump from the recovery. Best!
http://connect.garmin.com/activity/310365468
Got in my long run yesterday 1:40 and close to 9 miles. Slow and steady. I've been avoiding anything over z2 with a tight hamstring/glute.
Gordon
Worked out pretty well - got my run in as part of my "commute".
Also got to run along one of the parkways in Ottawa next to the water so that was nice.
I had a business trip this weekend to NYC, where I went to school from 1986-91. I started running when living in upper Manhattan, mostly in Riverside Park and Central Park. I ran my first races in Central Park and my first marathon was NY in 89. This trip had me staying at an airport hotel at LGA (in Queens, for the 90% of people not so familiar with NYC geography). But I remembered that in the marathon, you run across the Queensborough bridge that goes from Queens to 59/60th street in Manhattan, parallel with the bottom of Central Park. With a bit of time Sunday morning, why not take advantage of this and go check out the Park again for my long run for the week?
I don't know anything about Queens, so I had to map a route to get to the bridge. From there, I knew where I was going. Put the whole route on my Garmin in advance.
It turns out that there was a lot of friction in this run...having to stop to make sure I was turning at the right place in Queens, to waiting for trucks, to tons of muddy puddles in one place, to a race in Central Park going in the opposite direction as me (oops!), so the overall pace was slower than I would have liked, but still, it was (while irregular) flat across the day. So that is definitely a plus. I also indulged in a loop of the Reservoir because that's where the best views in the Park are...and that was definitely a plus.
http://connect.garmin.com/activity/311574598
21 miles at 7:45 moving pace average
(And yes, this time, the HR spike at the beginning was real...Felt like crap for a mile and there was a hill coming right out miy door...but after a couple of miles warmup it was fine.)