6/10 - Long Run Thread
I do my long runs on Tuesday or Wednesday due to my work schedule. I was so thrilled with my long run this morning though I had to start this thread a day early to share.
It was a prefect morning at 68 degrees when I left at 5:30. It was one of those days that a little faster then EP still felt really easy so I went with it for about 7 miles then started the work. 3 x 2mi (1mi) at HMP. I didn't hit HMP on every mile but I was within about 10 seconds on all of them and had a few right on target. After finishing those up I checked my total time and distance and I was at 15 miles 1:35ish so I know if I held MP for the rest of the time I would come in with 19 miles in under 2:00 which has been a goal of mine for a while. I didn't quite hold MP, but I was close enough that I covered 19.09 miles in 2:00:36, getting the 19 miles in 1:59:58 
Entire workout (6:19 min/mi):
Duration: 2:00:36 (2:01:11)
Work: n/a
rTSS: 193.9 (0.925)
NGP: 6:09 (262.0 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 19.09 mi
Elevation Gain: 1497 ft
Elevation Loss: 1453 ft
Grade: 0.0 % (44 ft)
Min Max Avg
Speed: 0 16.8 9.5 mph
Pace 3:34 0:00 6:19 min/mi
Altitude: 717 865 799 ft
I tweeted a serious question this morning to P, but I'm guessing people think I might have been messing around. Is there a maximum long run distance recomended for HIM training? This run was the HIM W7 run and my legs are feeling pretty shelled at the moment. In the past I have never gone over 1:45 or 17 miles training for a HIM.
Obviously I'm thrilled with the new Long Run PR, but I just don't want to over do it and cook my legs this early in the season.
Comments
Great run! I think 16miles is the max for a HIM according to the plans. But that is for those of us who are normal age groupers. Not sure for you guys who are in the elite/pro category.
Dude, you could just do 10 mile sprint workouts for HIMs and be ok.
Nice work, Matt. Who the hell gets faster after their first kid? Impressive as always. Must have been that 'day off' you took last week.
Dave
Thanks Guys ... last week was the only scheduled long run I can remember completely skipping ever and ChrisG called me out on it. I was pretty set on having a good run today and pushed hard during the intervals and MP stuff at the end.
Great Job Matt. It always helps to be called out. I know I was in the weigh i thread and it sure helped.
Gordon
That is scary fast there young man. Damn. Kinda sucks that you are running for 2 hours for fun about a fast as I can run a 5k. Nice work. Really is too bad that you are not coming to play in LP this weekend.
I am skipping the long run tomorrow but will make up for it by running a loop of the LP course on Friday after riding 150 miles or so in the preceding 24 hours. That should be plenty.
@ChrisG - speed is all relative and I've got some work to do still. IIRC you have run a 5k at that pace or faster with double jogging stroller. I actually considered both attending the LP camp and the actual race. But with no close airport it was tough to make a quick (and cheap) trip happen.
BTW, Thanks for the motivation from last week!
Glad to help with the motivation. Double jogger was 19:17 IIRC.
As for either racing or training in LP in the future you can fly Chicago to Albany pretty easily, United from O'Hare or Southwest from Midway. My office is about 5 minutes from the Airport and 1:45 straight up the highway to LP. Sign up for next year and spot me a half hour I will bet you a beer.
@Trent - what did you end up running this morning? BTW, I still have yet to ever catch you on FTP.
@Chris - no matter what the exact time was, sub 20 with the double jogger is awesome. I typcially fly american (status and miles) and they only went into airports that were like 4-5 hours away...i didn't bother to check much elss. 1:45 drive is much more doable. AZ or the EN Camp next year are pretty appealing. 2011 is attempt number three to have a good run at IMWI.
It's Thursday now, so who ran? How did it go?
90 minutes 13.14 miles. It really helped that some of the heat and humidity seems to have left the midwest. ( at least for a couple of hours.) Still having some problems hitting my HMP at the end, but it will come around. Overall, it went pretty well.
Todd
On Tuesday, it was such a relief to get back down to 90 minutes after two months at 2 hours or above. 10.75 mi, with good 20' MP efforts as the main set. I've entered the "If I'm not doing 2.5 hours a day, how can I possibly be ready for an Ironman in 2.5 weeks" phase of training. I hate feeling strong enough to go longer, but forced to rein it in - hard to know what to do with the extra mental energy sometimes.
I personally had to find some other non-triathlon related things to do with my time, otherwise I would have spent all that extra mental energy on EN and slowtwitch and driven myself crazy.
@Matt-- ; I hit all my paces and the first long run of the year I actually felt good the whole way-- 20.05 miles in 2:19:38.
As for my FTP... it has been all over the place this year since OS. With crashes, rest, and big weeks i've seen swings from 265 to 292 in tests. It is almost enough to drive me nuts because last year it was just a nice steady climbing FTP all year long, but this year although much fitter at times, I either crash or something happens that gives me a set back. Oh well I just keep plugging along and whatever the test before LP is I'll go by.
@Chris -- Double or nothing if you are within 5% of Mancona's finish time.
Wooohooooo! 15 miles in just a tad over 2hrs. Last week, I did 14 in 2hrs. Last week was much hotter, but still, this gave me a good confidence boost. No intervals or paces, just tried to run how I felt and try to negative split the run. That's been my plan since I've been inching my way back. I only negative split by 45", but it's better than slowing down. I still don't love the long runs, but my run legs are getting better.
Entire workout (8:06 min/mi):
Duration: 2:01:39
Work: n/a
rTSS: 168.3 (0.858)
NGP: 7:44 (208.3 m/min)
Distance: 15.004 mi
Dave
Nicely done and I like how you are being cautious as you "come back" to the running!
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Time
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Distance
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Avg Pace
2
00:12:41
1.00
12:41
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3
00:11:44
1.00
11:44
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4
00:10:24
1.00
10:24
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5
00:10:23
1.00
10:23
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6
00:09:48
1.00
09:48
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7
00:05:41
0.46
12:21
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8
00:06:26
0.73
08:52
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9
00:03:49
0.33
11:29
[script removed]
10
00:05:18
0.60
08:50
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11
00:11:01
1.00
11:01
[script removed]
12
00:10:00
1.00
10:00
[script removed]
13
00:09:27
1.00
09:27
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14
00:11:15
1.00
11:15
[script removed]
15
00:09:20
1.00
09:20
[script removed]
16
00:05:05
0.55
09:16
14 weeks left to IMWI and still trying to figure out Garmin 310xt! posted it here for analysis.
you can see that I warmed up by myself for about 2.7 miles before meetng with Heather. 1. I am sluggish always in a warm up so use this time for some Quiet Time and don't worry about it too much and just know this about myself. 2. I walk if I need to, readjust visor, or other and just enjoy my time out there. 3. so note that the plan didn't call for this many miles.
Miles 3 - 4 now into my zone 1 pacing, with a vdot of 38. (which hasn't been tested for awhile as faster speeds.. seem to make my left quad seize up and hurt! slowing me down! so I err on side of caution and haven't run a 5k since Sept 09. yes I do the speedwork but never quite get the left leg to be as loose as the right one. have had Piriformis on left so I just work with what I got! )
miles 4 -5 same thing
5 - 6 knowing I need to get out of this "gear" and into a walk break, getting water off sunglasses from rain
and then 2 x 5' of zone 3, shoulda been 8:46 but I thought Garmin was saying that obviously not so I was actually wanting to run a bit faster but didn't. I think it might be set to wrong pacing zone. like avg pace or something.
I took walk break for recovery. and then towards the end it was starting to hurt so I guess I had that "let's get r done" cuz the pacing picked up! like I said, I am a crockpot! now it looks like I need to tweak my garmin to allow for walk breaks. what is that called? auto something or another. and possible I shoulda reset the garmin to take out the slogjog warm up or pressed "Lap?"
m
Duration: 1:59:26 (7:57 min/mile)
rTSS: 177.9 (0.892)
NGP: 7:54 (203.9 m/min)
Pa:HR: 4.6%
Distance: 15.012 mi
Min Max Avg
Heart Rate: 61 176 145 bpm
Cadence: 41 93 84 rpm
Speed: 0 17.6 7.5 mph
@Matt
Will never be as fast as you, but knowing where I work I do get chance to ask pretty serious questions of world champions at 70.3. About 6 of us were in my office 2 Thursdays ago. Terrenzo, Jenny Fletcher, Chris Lieto, myself and two folks from work who compete. Also have had this conversation with Julie Dibens and Michael Raelert! Aside from the ones who go 140.6 I have not really heard of many doing long runs longer than 16 miles. Seems like they have a 1:50 to 2:00 run in their programs, but will back it off when the mileage gets up there. They may go longer and have a few recovery miles in there, but not race pace. Quite a bit of talk about hard intervals and speedwork and seeing how hard they can go for 1 hour, 1 hour 15 minutes. Always some talk of track workouts though not sure how many really do it.
We had a group run led by Jenny/Terrenzo on June 2nd and I can tell you that at 7:15 pace he was jogging!