Tuesday, September 6, 2011

Long Run: Wk7 {Fall Race Training}

I actually didn’t have a long run planned for last week.  With the 5k race on Saturday I knew I wouldn’t want to run extra miles before --- since I wanted fresh legs for a fast race and a new PR --- and I knew I wouldn’t want to run extra miles after since we always wait around for the raffle and to visit with friends.  I avoid running back-to-back days because of my shin issues but after talking with some of our running friends and members of the training group who mentioned they were running a long run on Sunday we decided to go out and run with them since it has been several weeks since we last ran with the group.

We started with a walk/jog warm-up followed by some plyos in the parking lot and some stretching

Warm-up:  1.30 / 23:07

After everyone arrived our coaches explained the route they had set up for the day --- the group was doing 9 to 11 miles --- and then it was time to get started.  The husband and I decided to do 7 miles with 4:1 run/walk intervals.  We wanted to take it easy since we didn’t know how my shins were going to react.  Thankfully I felt pretty good the whole time.  I decided to aim for a pace that would be equal to a sub 2:30 half marathon {under 11:30 average overall}.


We ran a route that we are very familiar with and that was part of our long run last weekend.  I ate one Clif Shot Blok at 20min, 40min, and 60min as well as half a banana with a slice of watermelon after the run and a package of Welch’s Fruit Snacks on the cool down walk home.  I carried my Camelpak with Nuun and water. 

  • Mile 1 – 11:35
  • Mile 2 – 10:56
  • Mile 3 – 10:52
  • Mile 4 – 11:28
  • Mile 5 – 11:13
  • Mile 6 – 11:40
  • Mile 7 – 11:14

Overall:  7.0 / 1:18:59 / 11:17 average


Even with running 4:1 run/walk intervals I still managed to have a pace that would beat a 2:30 half marathon.  The Urban Cow Half is coming up in just four weeks and I am getting excited.  After shattering my previous 5k PR at the race on Saturday I’ve got big confidence for 2:30 finish and half marathon PR

After the run we did some stretching and waited for some of our friends/coaches to finish their run before heading home.

Cool down:  0.89 / 17:54

My right quad is super tight and was bothersome during this run {and after the race on Saturday}.  My {left} shin was sore but didn’t really start to become bothersome until the last few miles.  We had to stop and buy ice on the way home so I could take an ice bath for my shins since I used all our ice after the 5k race on Saturday.  I felt pretty good, overall, after running back-to-back days but I’m not ready to make this a regular occurrence. 

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