›  Admin
  add this
Friday July 30 2010
 

Long craaaaazy run

Printer friendly version Posted on: Thursday September 03 09:26:35 AM
Since last weekend was so jammed with life getting in the way of my long run, I only had time to get in 17kms which I ran close to goal marathon race pace to increase the validity of the shorter run.

This coming weekend I have decided to do the Oakville Labour Day half marathon. This will of course require skipping my long run next Sunday.

To make up for this, I scheduled a long run yesterday and what an interestingly tough workout it turned out to be.

I started out from work shortly after 5pm and fit it 14kms before arriving at the Running Room for our group run. 2 scheduled workouts were on the go for the clinic. A 2k warm up leading into set of 5 x 1km intervals w/ 1km rests and a 2k cool down. (I still think they should be 1x mile with 500m rests!) Or a 2k warm up leading into a 6k tempo run with 2k cool down which I choose to do. Throwing in a tempo run slightly faster than race pace is just what my training needs right now. It felt great and we arrived back to meet the group as they were starting the 3rd interval set. I decide to continue on with them and ran 3 sets at a pretty decent pace considering I was about 22km into my run at this point.

After the intervals we cooled down as a group back to the Running Room where I continued along towards home tackling the final 4k of a total 34k on the uphill route home feeling half decent although quite hungry as it was past 8pm and my last meal was lunch. I made a pit stop for a new Gatorade and a banana, brief walk and made it home drenched, ready for a dip in the pool. Nice. Lingering pains reminded me I need to get back into more long-hold stretches after runs, especially longer and tougher workouts, which, for this this one, was both!

I went to bed after a good epsom salt bath and more stretching, expecting to wake up sore but lo and behold I feel great today. This reminds me that the post run stretching really does help with recovery.

I have 4 days to recover and give the Half Marathon on Monday a good shot and I think I am mentally stronger than Ihave been which will hopefully make up for the fact my training and mileage are less than this time last year.

Broken up run into several parts
16km - easy (5:30 /km average)
6km tempo (4:30 /km average)
3 x 1km intervals with 1km rests (4:15 on 6:00 off)
6km easy finish (5:45 /km average)
Like This Post?Like This
 COMMENT 
 Posted by Dave on: Thursday September 03 09:26:35 AM

Comments:

comment bubble Matt Sylvain
 
Have a good run in Oakville Monday.
Like This Post?Like This

Posted on: Friday September 04 10:07 AM
www link icon  comment bubble Dave
 
Thanks Matt, meant to ask if you are running it this year?
Like This Post?Like This

Posted on: Friday September 04 10:30 AM
comment bubble Matt S
 
As you probably have by now figured out, I didn't run in the Labour Day Half. I did wear the T-shirt that weekend. I hope/plan to make it out Sunday for the long run.
Like This Post?Like This

Posted on: Thursday September 10 02:30 PM