Thursday Long Run Thread
Ok, you asked for it. Here's the Thursday long run thread. Time to put in some miles.
Mine run went really well yesterday, probably because I didn't bike Wed. due to traveling back to NY for some family stuff. The winds up here were tough (20+ mph), which made you feel like you were flying (tailwind) or like you were standing still (headwind). I got in a solid 11 miles and felt strong for the full 1.5 hrs, which is good for me since my legs usually want nothing to do with anything over an hour.
At one point during the 2 x 10' HMP I felt like I found that zen place of running. My legs were turning over nicely, light on the footstrike, and a really relaxed upper body. After about 1/2 mile I took a right and that feeling quickly disappeared as I turned directly into the headwind. Oh well, at least I had that feeling for a little bit.
Comments
Still struggling to get back to where I was in February from a fitness standpoint when medical issues cropped up. I only did 65 minutes, about 7.5 miles, last night. Got to the 2 x 10 and lost my legs, stopped after 1 x 5 with crazy HR. It was pretty hilly which might have added to my difficulty.
I have not done a test since January, so looking forward to next week.
I ran for 1:42:00, 14 miles on Thursday. Decided to just run and not worry about the Z 2 and Z3 intervals because the wind was absolutely brutal and could not maintain any consistant pace. Yeah the tail wind was nice, but some gusts had me almost stopped in my tracks.
Total avg. pace was 7:20, felt pretty good overall, except for my chronic left hip issues, which plagues me on all long runs.
Thanks for starting this thread Keith, hopefully we'll get some more good LP communication.
Then Thursday's long run went great, and I easily hit all the pace zones, feeling great the whole time.
Swam on Friday and then did the Saturday bike as well since I'm traveling this weekend. Long bike was okay, but my legs were still not quite recovered from Thursday. RPE to hit the power numbers seemed harder tha recent weekends.
Enjoying my first day off today in three weeks. Will miss the Sunday bike due to travel, but will get in a short hilly run.
I think I'm going to skip the run and bike tests next week since I don't think much has changed since the OS ended and after two weeks of easy transition. Looks like the next tests are not that far off anyway. I am looking forward to the big day next weekend. Should be interesting!
Mine was actually done on Wednesday this week as well. Was in Philly working and did not have to be anywhere until 10:30 so it just made sense. Been getting treatment on my left achilles which I have battled in the past. As I wanted to stay on top of it figurered I would do PT before it got bad rather than just ignoring it.
Anyhow, left the Marriot and ran on Market a tad less than a mile to the Skulkyl [I bet I butchered that] river trail. Did a five mile or so out and back along the river, tons of runner, people walking dogs, vrew teams practicing, statues of very old rowers to keep it interesting. Even ran a few pretty fast. Foot felt good. Got in 12.5 in almost exactly 1:30. Felt great! Philly is a cool city to run in.
Next week will be interesting have the tests, the long day on sat and then still debating on doing a local biathlon on sun .
This morning was 90 minutes for 10.2 miles. Negative split my out and back by about 1:30. Average pace was 8:43/mile...Felt pretty good.
Cold here in VA this morning...double layers and wore gloves...
Week 9 of the Int IM plan has me at a 1:40 long run today. Did it during a (long) lunch at work. Legs are pretty much jello at this point after yesterdays brick. Today's run turned into more of a mental challenge than anything else. I was able to align to all the right zones, but my pace really suffered. A bit over 10 miles at 1:39.
Went and did my hillier route today, thought it was time for a little extra work. Miscalculated the route/hills/wind and wound up running for 1:52:00 and 14.75 miles instead of the prescribed 1:40:00. Oh well, it was a good workout.
My mind and body are looking forward to the swim only day tomorrow.
Was drizzling when I left and 48*. Rain was off and on, mostly on. First 4 miles were at my comfy pace of 8:33 which got me to the track at U. Maine. Ran the next 4 miles hard and continuous at 7:16, 7:07, 6:59 then 6:56. Walked a half lap then headed for home. The last 3 miles were at 8:37 and included the walk time.
11.14 miles @ 8:02 - 1:29:28
rTSS - 64.2 (0.868)
My first big run since Boston. Felt good, no issues.... except the rain and cold.....
Did my long run in AM due to no time at lunch today. Not normally a morning person, but felt pretty good after a cup of coffee and oatmeal. Also had to limit it to 95 minutes. 2x10' Z3 went well @ 7:39 with a total distance of about 11 miles. I can definitely feel my body adapting.
Finished with about 14.4 miles in 1:55, so another long run under 8:00/mile. Legs felt pretty fried, but not quite as bad as last week. How 'bout the rest of y'all?
Left hip pain has been getting progressively worse, decided not to aggravate it more by trying to run long on it. So I put my wetsuit, booties and gloves on, strapped on the jog belt, and ran in a circle in the deep end of my pool for 1:45:00. 10 min one direction, switch, 10 min other direction etc.....
Actually didn't mind it terribly, and got a very good workout. Gota do what you gota do.
Surprisingly good run today, though i missed yesterday's run after the bike. Hit each zone including 2x12' Z3. Had to do the run at lunch during work and it's pretty hilly. About 900ft elevation gain. Covered 13.2m in 1:58.
Mine was a 'just-get-it-done' run. Felt like I needed a nap before I started but went anyway. 2:02, 14 miles.... no speed work, but got it done.
Nice job Steve. Your an animal!
First 2 hour run in my life. 13 miles in 2:01. Major ankle and achilles pain around 10 miles. Toughed it out but will have to watch that.
@ Henry - woof!
I hit the road at 5:00 a.m.. It was a humid 70ish. Weighed myself before the run at 161.8 (this is relavent later). Last week I did 17 miles in ~2:11, so 7:45ish pace. I didn't think I'd go quite that fast today, but gave it a good go. First 25 went by pretty fast. 3x10'(5') went well...no problems coming in 5-10 seconds under 6:59 goal. After last week's success in adding actual fuel (Gu) to my long runs, I took gels at :55, 1:25, and 1:55. :45 @ z1 seemed harder than last week, and I realized that I was pretty much completely soaked through shorts and shirt with sweat. Got some water along the way, but definitely not enough. :30 @ z2 at the end was really hard. Goal pace was 7:15, and I think I went something like 7:18, 7:24, 7:29, 7:29, so a little slow, but not bad for the tail end of a LOOOOONG, hot run. Total distance was ~18.5 miles in 2:25 + ~.25 walk jog back to my house. Mixed up a 16ish oz watermelon, strawberry yogurt smoothie, downed it and then thought to weigh myself again...159.2! Oopsy...lost 2.6 pounds over the 2.5 hours. If I go out again in that kind of humidity I'm going to need to pay more attention to taking on water.
Only 1 more of these 2.5 hour dealios to go!
Last evening I managed 17 miles in 2:35 for a 9:07 pace. Was pretty happy w/that for me. Felt strong at end - negative split the run easily casue it takes me 2 miles to "warm up". Course works out perfect for a negative split. Overall steady incline w/some short steep inclines for 4-5 miles up to rolling 3 mile loop (2x) then work my back to office, generally downhill with a rolling out/back thrown in. Took 2 gels and drank hammer heed / propel mix. Got it done just before the sky let loose its fury.
Stats:
How was your final long run??