Run – 14.2 miles. slowly but surely, creeping the mileage back up there on my Saturday runs. I do believe this was my longest training run since sometime in early march.
Hilly, no fuel, no fluid, no music, no fun. No, it was fun. no, it actually wasn’t. I was pretty sore from my strength routine the day before. everything hurt. so I didn’t have high hopes, or any hopes for this run, other than to complete it. the actual running was fun and fine and fabulous, but the fact that it was hard and exhausting wasn’t fun. I have a LOT of endurance work to do. The happy thing is that it was hot and humid and sweaty like crazy and I didn’t have to pep talk (you can eat a whole chocolate bar if you finish) myself to finish. I gave myself a pretty big window of miles. It was a medium long run, so it had to be between 11 and 15 miles. So I hit just over 53 miles for the week. THAT was a lot of work. for me.
I used the garmin just so I could look at my splits after the run. I kept it on the watch screen, so I never looked at my pace. The only time I knew my pace was when each mile beeped. I LOVED running like this. As with most runs now, there is a pre- prescribed pace range that I intend to stay in. If that range is on the slow/easy side, like today, there is no need for me to be looking at the pace because I know I will be able to run that pace without putting out a lot of effort. I just wanted to run what was comfortable, whatever that may be. But, if I constantly look at my garmin, I get frustrated and stressed if my pace is slowing down to the slower end or it gets harder than I think it should be. just nonsense. so complicated, my little running mind. If I don’t look at the watch, I can just run. And get clued in to the pace at the end of each mile instead of 374 times per mile. unnecessary. and not conducive to any aspect of healthy living, running or existing. stress makes you sick. I don’t need it on something that is supposed to make me happy. no. thank. you. every mile was its own mile. whatever the legs were feeling.
It turned into a fairly hilly run – 1130 feet in elevation gain.
Here’s how it looked…
Mile 1 was more in the 7:30 range because it took the garmin about 1/4 mile to realize we were in this run together.
Then, I was clueless to my paces and ran by feel.
7:29, 7:32, 7:52(uphill), 7:13(back down), 7:45, 8:11(back up), 7:30(down we go)
7:15, 7:58, 7:53, 8:07, 7:43
I am really trying to finish most runs stronger than I start them. I want the last mile, or a good portion of it to be the fastest mile of the run. Physically, it’s good training for me and mentally it’s really good to know that I can run strong at the end, even when I feel dead tired. and I felt dead tired after mile 13.
I’ve been referring to my Advanced Marathoning book just for some general guidance on what the different runs and paces should look like. then I just tweak it if I need to or adjust things like distance. I figure out my pace for the different runs from Mr. McMillan. The only place in my life that I am type A personality is my running/training. which is probably extremely aggravating mainly to my husband who would probably love it if that type A-ness extended more to meal planning, cleaning and organizing. in time.
I plugged in my marathon goal and with that came prescribed paces for different types of runs. So for Saturday, I was doing a medium – long run. according to pfitzinger, these should closely mimic the long run pace.
According to McMillan, my long run pace should be between 7:20 – 8:20, or 30 – 90 seconds slower than marathon goal pace.
This is the pace chart that I got after I put in my info. you probably can’t read it. I don’t know how to make it clear. but you can go to the website and check it out for yourself.
Average pace on this run was 7:35. I’d have to say I nailed it perfectly. thanks to my type A personality as it applies to running only.
Food and Fluid
My goal for my long runs that are run at a long run pace is to do them without fuel. I’m not one that really ever feels the need for fuel on a run – it comes more from everyone says you should do it, so why not do it, not because I feel like my body needs it. and I need to save my stomach for the marathon – if I “gu” too much now, I wont be able to tolerate it at all in a marathon. but that’s discussion for another day. I don’t use too much gu or gel in a marathon. I don’t generally eat breakfast before either. However, this morning I was up at 5am – surprise surprise – and my stomach felt like it was going to devour itself if I didn’t put something in it. I had a small bowl of steel cut oats about an hour and a half before.
Since I knew this was going to be a slower paced, not too long run, without any pace pickups, it was a good one to do without fuel. the basic idea is that you teach your body to burn fat for energy instead of glucose. we all have a pretty unlimited amount of energy from fat – even the leanest of runners. I don’t know the exact science behind it, but you need to run at an easier pace in training to make this happen, otherwise your body will still resort to glucose. I want to work towards teaching my body to tap into the fat for energy so that it can conserve the more rapidly depleted glycogen. Glycogen is just far more readily accessible as energy, whereas fat takes longer to convert to energy which is why it takes a longer time to train your body to do so. One way to do that is by not fueling with glycogen or carbs on longer runs. I’m so good at talking about things of which I have no clue. someday I really will have a clue. google can back me up on this one.
I also chose not to bring water because 1- my favorite water bottle is broken. I ordered another one but it isn’t here yet, 2- I just don’t like carrying water unless it’s absolutely necessary, like 20+ miles and 95 degrees out. or something like that, 3- I drink water like its my job every single day, so I felt very hydrated going into it, 4- it was warm and very humid when I started, but it wasn’t hot yet, by the end it was hot and 5- I stayed no less than 3 miles from my house at any given point and passed my street twice if I was dying and needed to get water. I also brought money with me in case I changed my route. I really like to make the training runs a bit challenging so that when I go into the race and have all the perks of a marathon, like tapered legs, fluids, carb loaded and hooefully not 95 and humid, my body has been toughened up a bit and hopefully the actual race will be that much “easier” when it’s time to run. make any sense? didn’t think so. Make the training conditions harder than the race conditions so that your body makes necessary adaptations.
I got to sleep in. until 6:30. Glorious. Happy. Sunday. Depending on the Sunday, sometimes I get up early and get the run down before church. I wasn’t feeling like that was a necessary decision today. I was feeling like there would be time to run after church. My feelings were accurate. And I had a nice 7.5 mile recovery run midday.
According to my chart, my recovery run was prescribed to be between 8:20 – 8:50 pace. this is unfortunate because I had it in my head that it was supposed to be between 7:50 and 8:20. Naturally, type a, competitive runner katie always likes to keep it at the low end of things and was aiming for the 7:50 side, if it happened. I was fully aware of the recovery part of this run though, and the purpose of it, which was to recover and not cause more damage to recover from, so I really didn’t push the pace. only the last mile. My average pace was 7:46, it was close. but the last mile was a 7:22, which brought the average down. For what I was shooting for, I was happy with it. I ran it slower. Next weeks recovery will be even slower. promises.
We had a pretty low key weekend in the Edwards’ homestead. running, hiking, training. that’s what goes on. Hubs is getting closer to HIS RACE. I know, he’s crazy, and he apparently didn’t get the memo that I race. he chases kids. not true. He’s my ultraman. he prefers to get all of his racing miles out and done in one single race. he’s really the smart one. I spread mine out all over the place and still probably don’t race as many miles as his one race. he’s gonna rock it. He is finding the children to be very useful in his training.
Children = Hiking weight. In the back pack. For an hour and a half. I think they had some pretty deep transcendental conversations about life, childhood and the impending kindergarten career she is about to embark on next month. and then they might have gone swimming in the river. and caught some trout with their bare hands. hardcore. rough life.
And another week is upon us. joy. summer fun. trying to remember that priority list I made. I’ll have to take a peak at that again and see how I’m doing.
How was everyone’s weekend?
What type of personality are you?
What kind of “fuel” do you prefer on longer runs? I’m always looking for new things to try!
Anyone ever been to Leadville, CO? Know anyone who has run Leadville 100? Live near or around CO? I LOVE Colorado/Utah/any state around there with mountains and hot, dry weather. I’ve never been to CA, but would LOVE to go out there and run a marathon. preferably a flat one. actually, I’d run a marathon in any state out west. a flat one.