Distance: 5.86 mile long
Time: 1:16
Course: Loop from home
When I'm being coached, I do whatever the coach says to do, but left to my own devices, I tend to shy away from pain, or even the possibility of pain. I'm not afraid of pain itself; I think it's more that I don't trust myself to know where the line is between pushing hard into the zone where you break down and improve your muscles, and the redline zone where you just break down. I'm terrified of hurting myself, and that's keeping me from trying harder.
I guess it comes down to not wanting to take a risk. But I'm pumped up now from watching two days of Olympics coverage, and I'm thinking that I probably know enough about my body now to start bumping up the intensity in an intelligent manner.
Today's run was listed as a 6-mile long run at a 13:00 minute pace. I went out a little too fast for the warmup, managed the big hill at about a 14:00 minute pace, and walked twice to ease off some persistent numbness on the ball of my left foot. According to the Garmin, my pace wavered quite a bit between 11:30 and 13:30. I wonder if part of that is because when I run with CM, he tends to change up the pace so that his legs don't fall into the same slow rhythm.
I concentrated on going easy, which for me means barely noticeable breathing. Today felt good.
The upcoming week looks like this: 2 miles easy on Tuesday, 5 miles speed on Thursday, and 6 miles long on Sunday. FOCUS, DISCIPLINE, ATTITUDE.
Showing posts with label long. Show all posts
Showing posts with label long. Show all posts
Sunday, August 10, 2008
Sunday, February 24, 2008
Run 31 of 67: 7 miles long
Distance: 7 miles
Time: 1:25:00
Course: Loop from home
This is officially the longest distance I have ever run. Woo!
It always takes about 20 minutes to feel fully warmed up, and there were a few stretches where the running was effortless. I experimented with lengthening my stride a bit, and ran the sixth mile in about 11 minutes. Mostly I tried to concentrate on keeping my torso centered and relaxed, with a minimum of side to side movement. The big hill was easier than last week; I'm starting to use my big hams and quads rather than the calves to push up the hill, and it's making a difference in the level of effort.
I was a little apprehensive about this run, and I'm glad it turned out so well. The upcoming week is an easy one, and then the following week there is a 6 mile tempo run and another 7-mile long run. It's time to start experimenting with run nutrition.
Time: 1:25:00
Course: Loop from home
This is officially the longest distance I have ever run. Woo!
It always takes about 20 minutes to feel fully warmed up, and there were a few stretches where the running was effortless. I experimented with lengthening my stride a bit, and ran the sixth mile in about 11 minutes. Mostly I tried to concentrate on keeping my torso centered and relaxed, with a minimum of side to side movement. The big hill was easier than last week; I'm starting to use my big hams and quads rather than the calves to push up the hill, and it's making a difference in the level of effort.
I was a little apprehensive about this run, and I'm glad it turned out so well. The upcoming week is an easy one, and then the following week there is a 6 mile tempo run and another 7-mile long run. It's time to start experimenting with run nutrition.
Sunday, February 17, 2008
Run 29 of 67: 6 miles long
Distance: 6 miles
Time: 1:15:00
Course: Loop from home
Rather than the usual late-afternoon run, we left at 11 AM to try a different time. I know that doing the weekend long run in the morning makes sense for a few reasons: most races are in the morning, you get the run out of the way and can spend the rest of your day doing whatever, etc.
I should have eaten oatmeal or cereal instead of a ham and cheese sandwich, I think, although the caffeine in the accompanying coffee probably helped a bit. I made it up the massive hill without stopping, and in fact ran the entire distance without having to resort to a walk. I lost steam, though, in the last two miles, and made it through the final mile at barely more than a geriatric jog.
And now I feel really, really tired. I'm supposed to spend the rest of the day studying, but my leg muscles are already stiffening up as I sit at this desk. I suspect I will be spending the next few nights trying to catch up. Ugh.
Time: 1:15:00
Course: Loop from home
Rather than the usual late-afternoon run, we left at 11 AM to try a different time. I know that doing the weekend long run in the morning makes sense for a few reasons: most races are in the morning, you get the run out of the way and can spend the rest of your day doing whatever, etc.
I should have eaten oatmeal or cereal instead of a ham and cheese sandwich, I think, although the caffeine in the accompanying coffee probably helped a bit. I made it up the massive hill without stopping, and in fact ran the entire distance without having to resort to a walk. I lost steam, though, in the last two miles, and made it through the final mile at barely more than a geriatric jog.
And now I feel really, really tired. I'm supposed to spend the rest of the day studying, but my leg muscles are already stiffening up as I sit at this desk. I suspect I will be spending the next few nights trying to catch up. Ugh.
Sunday, February 10, 2008
Run 26 of 67: 6 miles long
Distance: 6 miles
Time: 1:11:00
Course: Loop from home
It's been a good day! Got my midterm assignment done two days ahead of deadline, finished off another chapter of required readings, and, oh yeah, ran 6 miles!
The run started out downhill, and I concentrated on moving my feet and keeping my torso properly centered. The first 3 kilometres went by really quickly. Then there's a long uphill pretty much exactly between the 3 km and 4 km marks, and wow, that was a slog. I did make it all the way up the hill before having to walk to get my breathing back under control. The remaining 6 km was practically a cake walk, I tell you.
The highlight of the run was the solid 10-minute mile on the rolling flat between the 4 and 5 mile marks. Awesome. I felt like I could have gone for at least another mile at that pace, but we slowed down for the last bit as a gentle wind-down. I think today's run has been the best one so far.
Time: 1:11:00
Course: Loop from home
It's been a good day! Got my midterm assignment done two days ahead of deadline, finished off another chapter of required readings, and, oh yeah, ran 6 miles!
The run started out downhill, and I concentrated on moving my feet and keeping my torso properly centered. The first 3 kilometres went by really quickly. Then there's a long uphill pretty much exactly between the 3 km and 4 km marks, and wow, that was a slog. I did make it all the way up the hill before having to walk to get my breathing back under control. The remaining 6 km was practically a cake walk, I tell you.
The highlight of the run was the solid 10-minute mile on the rolling flat between the 4 and 5 mile marks. Awesome. I felt like I could have gone for at least another mile at that pace, but we slowed down for the last bit as a gentle wind-down. I think today's run has been the best one so far.
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