Thursday Long Run Thread 5/27
Used to be fun when we had these type of threads back in the ye old days. While I must admit that my schedule had a vdot test on it I decided a long run would be better. Nice and sunny but kinda humid. Fellow ENer Kevin Lanahan was with me for the first 10 or so. I came up with an awesome plan to do hill repeats at the end as I am a little scared about epicman in two weeks. Hurt. Ended up with 14.2 in 1:48:11. How was yours?
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I did my long run on Tuesday this week because I'm doing a Big Bike Weekend. It was just under 80 and 95% humidty when started at 5:30 AM. The uimidity was definitely a shock to my system and therefore I missed by TP intervals by about 5 second per mile...first long run of the year I that I didn't hit my targets. Life goes on though and I need to get used to the humidty by October. 16 miles in 1:46. I lost more than 8 lbs in sweat (~6%) ... maybe I should have brought some water with :-)
I hear ya, Matt. I am am vacationing on the Gulf Coast and I headed out @6am with temps almost identical to yours. Felt like I slogged through the run, but got it done. The scenery was lovely !!
Did my Vdot test, though I kinda knew not to expect much. Actually put in 2 very good miles, before trying to take it up a notch, and just finding that I didn't have it today, and slowed down considerably. But pushed to the finish. Nothing like a 1 x 3.1 mi interval workout to blow out the carbon...
Mike
My LR was unceremoniously cut short by sluggish dead legs from TOC. I really thought by today that I'd be recovered enough to put in a solid LR (and both WKO and Restwise say that I should be good to go too btw), but reality was something very different. So after 40 min I decided to just flip it and head back for home. Ended up with 1:10 of really lame ass running.
There's your problem, Nemo. Dogs are good for running. Lame asses, though, will slow you down every time.
Mike
I'm no speedster, but I am consistent.
Dropped off my son at school by 8 ish and stopped by a local trail on the way home. Beautiful morning, but very sunny on this trail which was mainly flat. Was supposed to go for 90 min, ended up going 104, 36 min ( 1:44) for 10 miles. Felt great at the end and could have done more, I like that feeling.
Did someone forget to tell your legs what your PMC looked like? "Uh folks, not sure what this tired / sore nonsense is about...restwise says we are good to go???"
I must admit that I had to Google restwise as I had never heard of it. So, for $20 bucks a month it will tell me how tired I am?
http://www.restwise.com/buynow/software/
And I really hope there were more than 5 of us running this morning? What did you do people?
I'm doing my long run tomorrow. Today I rode 40 miles at .85 IF and ran 3 easy miles. May hit masters tonight. May not also.
Glad to hear I was not the only one suffering through the heat and humidity. It was my first real long run of the season and certainly the first in this kind of heat. I was way off my goal times, but managed 12.5 in 1:33. It was quite the sufferfest.
Todd
I'm waiting until 6 PM MDT to run 2 hrs. 5 hour bike ride Wed. up to 12,000 foot Independence Pass left me dragging (and looking for a few more O2 molecules) at 8 AM when I intended to run. Unusual heat wave (80+ down at 6500' where I will run) precludes my usual mid-day jaunt. I'm hoping at least with the sun behind the hills, I'll do OK.
Good to have these threads back. Reminds of the OS groups!
Week 10 of the HIM plan had me doing 90 minutes with a 20" Z2 and a 15" Z3 interval. DW had to leave for work early so hit the treadmill in the basement with the iPod and Sportscenter on in the background. Did 60" with 3x1 at Z4 yesterday so wasn't sure how legs would feel but got through without too much suffering. Right about 12 miles for 90". Very glad I bought a bigger fan last week. Starting to really warm up here.
Tried something new this time and finished my cooldown with a few minutes of barefoot walking and a few minutes of easy jogging. I've been transitioning to more neutral/free shoes this year and I'm trying to toughen up my feet and strengthen all them little muscles. Going to try to add a few more minutes of that after each run and see how it works. Anyone else do anything similar?
I got in my long run yesterday. 1:10 with z2, z1, z3 stuff in there for 6.6 miles. The best part of this is that I'm almost running as long as the schedule say's I should be. Achillies issues have shortened my running considerable in the last 3-4 weeks.
Gordon
Snow!!! Thought that only happened in MN in the summer : 
Sounds like Matt had the same kind of weather I go through daily from May to Oct. Only it has a 30-40 second per mile impact on me compared to the winter.
Sounds like Matt had the same kind of weather I go through daily from May to Oct. Only it has a 30-40 second per mile impact on me compared to the winter.
90' run for me, too, with Eagleman looming on June 13. Headed out in the mid-day heat. Didn't attempt the interval work. I'm already tired and knew I'd get massively dehydrated. Did an untimed 10 mile trail run. Just happy to get it in. Looking forward to a day off this weekend.
The legs have felt like lead bricks since ToC until today so went out to see how things felt and just did some speed stuff. 3X1mile as 5:45, 5:45, 5:40. Leg speed is finally back now next week I'll maybe get back into the long stuff.
Got in 9.4 miles in about 1:10 or so today. Shortened the run as I have the Soldier Field 10 on Saturday before leaving for the Madison camp.
Good to see you back at it Trent....I thought we agreed to abandon the "Trent Training Plan"
By 5 PM, the temps had dropped to 85, and the sun hung low, but was still searing in the thin high country air. My first 6 miles, uphill (1-2% rail-trail grade), took 55 minutes. The downhill portion, more shade, along the river, was 7.5 miles in a little over an hour, 13.5 mi/1:57. Given the heat, sun, lack of O2, and how tired I was, this was a successful long run. One more 2.5 hour run next week before the CDA taper.
Ahhhhhh, and won't that feel great!!!
Vaseline on the tips of the toes, comfy socks, long run shoes, Saucony Triumph, trying them out, my Desoto shorts with pockets and a non chafing top.. visor Neutrogena sunscreen and an IM visor with pink Ipod and I was set! phone, gus and a Bora Bora Bar and water in the pockets.
I was supposed to be linking up with another GF who had started at a diff start location earlier. in my attempt to find her along the Rivertrail, I had my longest but also best run since 2009. I didn't have to walk as much and was able to peg those above mentioned zones!!
After 2.5 miles solo run and a sluggish warm up pace, I never can even get into that zone 1!! I did some drills right in the middle of my run, lunges, grapevine, kicks and the like to get loose to be able to drop from a 11:00" pacing down to a 8:56 pace! that is a big drop and I seemed stuck in one gear although great run! well I was dripping wet with sweat by mile 1.5 so the heat helped warm up my legs. I am a crockpot and no speeding up the process or I pay big!
I locked on to that 20' and got my pacing down to under 9' and kept checking the Garmin to see that I was doing that, my music had changed which helped and I was solo and running straight and then a quick U turn back along the trail. I thought I felt my left quad seize up or be bothersome and made a mental note but did press on as it wasn't terrible. I am watching this. a recovery of eating and walking and wiping the sweat out of my eyes, and I was off to do that 5' under 8:40.. and it seeemd to be 8:30ish... I was like "yes this is good!". and then knocked out another 5'.
well never did see her so refueled back at my car with blue Gatorade and continued on her route... through some shade trees and out into the sun. It had been about 80 degrees with 84% humidity but the humidity was dropping as the heat was rising! I know to drink a lot and in fact carried an 8 oz bottle of water and dropped it one mile away from my car so I could retrieve on my run back. I finally see them as they are pulling away and we said goodbye and then back to my car. now at mile 12... I was going into "new territory" as I ran 12.5 last week.... at this point I did a 5', 30" run thing. Yes my pacing was down but I wasn't overheated. in fact my pre run weight on scale and post run was the same so I was happy about my hydration. well I hesitate to say but I ended up with 15 miles! uh oh. well I had forgotten my run shoes the day before so had missed out on that 30' brick. so then with a 90' schedule run. = 2 hours but you can see 15 miles is longer than 2 hours! I did think, oh no if something happens to my legs, I will get flogged in EN! for going so far! on the other hand, I was so excited to have run that far!! 86+ degrees at end and I was soaked but totally on a runner's high. It had been quite the spiritual run for me as all long runs are..... and in fact as I approached my finish, I visualized the Ironman finish and sped up and raised my hands high at the finish!!
m
I ran, I ran! With the few other EM'ers (Chris, Nemo, Dan) - I had 90 minutes on the schedule. Holy crap, when it's 70 and humid at 5:30am, you know it's gonna be a rough day! I was off by about 6:20 and it was uncomfortable even that early (bc of the humidity)... but I got it done. The first work segment (20" in Z2) was harder for me than the second (15' in Z3) but I got through it as best I could. I messed up my turn around so ended up walking an extra half mile or so to get home - but I'd turned the watch off. Got 9 miles in 90 minutes exactly... After work I made up Wednesday's endurance swim, so I'd call the day a success. (today I'll do Wed. run... tomorrow I'll do today's run... then will be on schedule for the RR Sunday - everything got pushed back a day bc my tank was on E Wed).