This was not a set up for a good long run today:
- I had a mid-back spasm in the first mile of my 5-miler yesterday morning that was still bothering me this morning. [Managed to fight for a 9'22" pace yesterday]
- The first hour of the run didn’t break 9:30 pace, the second hour was still about 9:12 pace.
- It poured rain for at least the hour of my run this morning, making my shoes incredibly heavy until the water mostly emptied after about 12 miles.
- I was wrapping up my highest mileage week in a year–75 miles–after 70 miles last week.
- I was wrapping up my highest mileage month ever [312 miles].
- I had two gels for a 20-miler [I usually use at least 3, but I take 5]
- My last two 20-milers together averaged well over 10 minutes per mile, but my target was sub-9 [under 3 hours for 20].
The results were considerably better than expected. I stopped for a potty break before mile 10, but also had to fight through running on the side of Hurstbourne Parkway that didn’t have a sidewalk. No, I didn’t run on the road; I ran in the un-mowed uneven weeds at were at times knee-high.
My first 6 miles were okay, but slower than I expected, at a 9:34 pace.
My second 6 miles were more respectable, at a 9:15 pace.
It was at the 2 hour mark that I decided: I only had 7.2 miles to go, and 8:20 [7.2 mph] is a comfortable “cruising” pace for me. Therefore, I should be able to finish in 3 hours. At that point, my mental will recovered from 4 months of not caring and leaving my legs with no support. Not only did I hit three hours, but I also had sub-8 splits a couple of times in the last hour.
Negative 6-mile splits
Related Posts - Progressive Long Run (16 miles) while watching the game #twit2fit #running One of the things that's great about football season is that you can easily do a long run on the treadmill while watching the game. I did mine today at home on my Sole F80 at a 1% incline (watching the UofL-UK game). I've been doing my long runs at......
- At a medium pace... 5.7 miles in 47:32 (8:22 pace) #twit2fit #running After weeks and weeks of building mileage and mostly running slowly, I'm ready to start testing the waters a little bit on what my legs actually have in them. If my mileage stays steady, it looks like my legs currently have roughly a comfortable 8:30 pace in them. After a......
- I get more miles in before sun up than most people get all week #running #twit2fit I ran 12 miles (just below 10-minute pace), mostly in the dark, on a clear morning in Fern Creek this morning. When away from main roads, I could clearly see more stars in the sky than I ever did growing up in my old neighborhood. The sun came up by......
- Streak, Day 5: 2.81 miles in 27'01" #twit2fit Yesterday was a "tempo" day--a 1 mile tempo. Maybe that's an interval. Needless to say, I thought I could run a 7 minute mile, but I lost the pace at about 4/10 of a mile and struggled to keep a 7'20" mile. Coming off of that effort with a little......
- 2 days x 2 runs x 6 miles. Daily doubles #running #twit2fit Monday morning/lunch: 6.27 Miles in 1:00:00 6.01 Miles in 54:35 Tuesday morning/lunch: 6 Miles in 55:30 6.02 Miles in 57:33 I finished my second consecutive day of 6 mile double runs. I'm aiming for 70 miles this week, and I'd prefer to do 5x10-mile days and 1 20-mile day, but......
- My planned running schedule for this week - 75 miles #running With my schedule this week, it looks like the following schedule will be how my attempt at 75 miles will happen: Monday: 7 miles AM - Recovery (9'30" pace or slower) Actual workout: nice and easy. Legs are hard to wake up. 6 miles PM - Easy (natural, full stride,......
Blog Traffic Exchange
Guess my 20 miler time: I ran 6.29 miles in the first hour + highest mileage week in a year.
This was not a set up for a good long run today:
The results were considerably better than expected. I stopped for a potty break before mile 10, but also had to fight through running on the side of Hurstbourne Parkway that didn’t have a sidewalk. No, I didn’t run on the road; I ran in the un-mowed uneven weeds at were at times knee-high.
My first 6 miles were okay, but slower than I expected, at a 9:34 pace.
My second 6 miles were more respectable, at a 9:15 pace.
It was at the 2 hour mark that I decided: I only had 7.2 miles to go, and 8:20 [7.2 mph] is a comfortable “cruising” pace for me. Therefore, I should be able to finish in 3 hours. At that point, my mental will recovered from 4 months of not caring and leaving my legs with no support. Not only did I hit three hours, but I also had sub-8 splits a couple of times in the last hour.
Negative 6-mile splits