Monday, August 29, 2011

Long Run: Wk6 {Fall Race Training}

Yesterday’s long run started and ended at our house.  We ran near home this week because we hosted a get-together at our house yesterday afternoon and needed to be home by a certain time to get ready.  We ended up starting a little later than we planned but since we didn’t have to factor in driving time it all worked out just fine.

We started with a walk/jog warm-up and then found a parking lot to do some plyos in before getting started.

Warm-up:  1.08 / 19:15

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We basically ran from freeway to freeway.  We live near Hwy 99 and we ran out to Interstate 5 and back.  Its a nice big loop, mostly flat, with two big “hills” {read:  overpasses}.  The temps were cool when we got started and the sun was at our back for the first half, after it came up.  I ate a Powerbar Gel {tangerine} at 25min into the run {45min since we started if you include warm-up time} and 4 Gu Chomps {strawberry} at 1hr15min, 3 Clif Shot Bloks {cranrazz} at 2hrs, and 1 package of Welch’s Fruit Snacks during the cool down.

image Potty break #1

OF COURSE I had to go potty almost immediately and we found a port-o-potty on a construction site at about 1.5 miles into the run.  We started out nice and slow and keep the pace comfortable, yet we blew away my estimated goal average pace of HMP+30 {12:08}.  We ran the first half a few minutes slower than the second half.  We were facing the sun on the way back but running on a heavily shaded sidewalk area so it wasn’t that bad. 

  • Mile 1 – 11:46
  • Mile 2 – 11:39
  • Mile 3 – 11:39
  • Mile 4 – 11:37
  • Mile 5 – 11:36
  • Mile 6 – 11:30
  • Mile 7 – 11:24

First 7 miles = 1:21:11

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The first “hill” {overpass}

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Halfway done!

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Potty break #2

  • Mile 8 = 11:28
  • Mile 9 – 11:23
  • Mile 10 – 11:19
  • Mile 11 – 11:14
  • Mile 12 – 11:26
  • Mile 13 – 11:50
  • Mile 14 = 9:24

Last 7 miles = 1:18:14

imageThe second “hill” {overpass}

One of my goals for my next half marathon {Oct 2nd, Urban Cow Half} is to run it in under 2hrs 30mins so as we approached the half marathon split on this run and I realized I was going to beat that time I started to slow it down and take more walk breaks.  I don’t want to beat my race goal time on a training run then not be able to do it on race day

Half Marathon split = 2:31:xx

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The last mile we ran fartleks and the last 0.10 I told the husband to run fast and I would try to catch him.  I didn’t catch him but I did get down to a 6:xx pace for a second or two --- LOL. 

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Overall:  14.0 / 2:39:31 / 11:23 avg

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I felt great, overall, on this run.  I like that we’ve been mixing up our long runs between flat courses and hilly courses.  Although I was soooo sick of running this big loop since we ran here A LOT last year during marathon training it was nice to start/finish at home without any drive time.  We also ran the loop backwards today --- the opposite way that we use to run it last year --- so that was a nice change also and I actually enjoy it better going the way we ran yesterday.  I had some shin achiness when we started but felt fine the rest of the run.  It was a big confidence boost to know I ran “easy” for the whole run and still would have beat my half marathon goal time, if I wouldn’t have purposely slowed down.  And running the fartleks for the last mile was energizing and rewarding to know that even after all those miles I still had some energy left and could finish strong with a kick to the finish

image 14 miles DONE :)

Cool down:  1.32 / 25:03

This week is a step back week --- we’ll be running a 5k race next weekend.  I’m really looking forward to this race and hoping to PR after all the hard work I’ve been doing and time I’ve dedicated to speed training.  We are also running a race the following weekendFall race season is upon us! Woohoo.  The next few weeks are going to fly by and then it will be half marathon race day :)

image Post long run ice bath!

1 comment:

P said...

Hey, I know EXACTLY where you ran yesterday because I was there, too! I only did 6 miles, but I was on EGB and wondered if I would "run" into you. :) I usually do out-and-backs for my long runs, rather than loops. I hear ya, though, about being tired of running the same routes. I know where every single mile marker is on EGB. O_O