12345

What do you feel after a long run @ MP? (Read 540 times)

    Using training to estimate is more personal. Too many factors, mileage, and recovery ability etc. "High" mileage runners train at fatigue state. A slow recover runner can't train too fast, but it doesn't mean he/she will race slower, because of taper.

     

    I just checked your training log. You are the true train-slow-race-fast man. Most of your runs are at 9:00 pace, but you race at under 7:00 pace.

    5k - 20:56 (09/12), 7k - 28:40 (11/12), 10k trial - 43:08  (03/13), 42:05 (05/13), FM - 3:09:28 (05/13), HM - 1:28:20 (05/14), Failed 10K trial - 6:10/mi for 4mi (08/14), FM - 3:03 (09/14)

      I complete today's 20 mile run at 8:00 pace. I can definitely maintain this pace to the end of 26.2 miles. I didn't need to push myself to finish the 20 miles. Having said that, my legs and hips hurt after the run. I used a foam roller and did some post run Yoga. That helped.

       

      The question is if I increase my pace 20 seconds per mile, will I able to hold it to the end? Was I racing in the 20 mile run today? I don't know.

       

      I use the energy gel (PowerBar) at mile 15. It didn't cause any stomach problem. It seemed to help.

      5k - 20:56 (09/12), 7k - 28:40 (11/12), 10k trial - 43:08  (03/13), 42:05 (05/13), FM - 3:09:28 (05/13), HM - 1:28:20 (05/14), Failed 10K trial - 6:10/mi for 4mi (08/14), FM - 3:03 (09/14)

        Today I accomplished 22.55 mile run. It was probably not a wise run, but I wanted to feel the MP all the way this time. Mile 8 - 15 was too fast. I ran by feeling but of course as a newbie my feeling is always wrong.

         

        After half way (13 miles), it was getting harder. I had to concentrate a bit. I am quite surprised that my speed didn't drop too much. I only took 8oz water and had two shots of energy gel (mile 10 and mile 16). Got some side stitch just after the first gel. I always get side stitch on most long runs. So I just kept running with some deep breathing as I know it will just go away in half to a mile. At mile 18, I knocked somebody's door asking for water refilling. After mile 20, it was not fun at all but the pace was still maintainable I think.

        After the run, I couldn't sit, bend or walk. Every part of my body was aching. After some stretches, 22-minute post run yoga and bath, I am much better now.

         

        Any analysis is much appreciated.

         

        Here is the split.

         

        22.55 mile run

        5k - 20:56 (09/12), 7k - 28:40 (11/12), 10k trial - 43:08  (03/13), 42:05 (05/13), FM - 3:09:28 (05/13), HM - 1:28:20 (05/14), Failed 10K trial - 6:10/mi for 4mi (08/14), FM - 3:03 (09/14)

        LedLincoln


        not bad for mile 25

          Pardon me if I missed this in the thread, but will Bluenose have pacers?

            Pardon me if I missed this in the thread, but will Bluenose have pacers?

             

            No.

            5k - 20:56 (09/12), 7k - 28:40 (11/12), 10k trial - 43:08  (03/13), 42:05 (05/13), FM - 3:09:28 (05/13), HM - 1:28:20 (05/14), Failed 10K trial - 6:10/mi for 4mi (08/14), FM - 3:03 (09/14)

              That's a huge run. When is your marathon?

               

              Unless you just ran your marathon in that training run, you should be able to run under 3:20.

              Runners run

                That's a huge run. When is your marathon?

                 

                Unless you just ran your marathon in that training run, you should be able to run under 3:20.

                 

                In  3 weeks.

                5k - 20:56 (09/12), 7k - 28:40 (11/12), 10k trial - 43:08  (03/13), 42:05 (05/13), FM - 3:09:28 (05/13), HM - 1:28:20 (05/14), Failed 10K trial - 6:10/mi for 4mi (08/14), FM - 3:03 (09/14)


                an amazing likeness

                  With that workout, the main challenge for you in Bluenose will be the hills. On and over the Mac bridge, and Cable hill /Tower Rd will mean you need to back off pace for even effort. What I mean by challenge is that you'll want to give up pace for those hill sections.

                  Acceptable at a dance, invaluable in a shipwreck.

                    With that workout, the main challenge for you in Bluenose will be the hills. On and over the Mac bridge, and Cable hill /Tower Rd will mean you need to back off pace for even effort. What I mean by challenge is that you'll want to give up pace for those hill sections.

                     

                    Long big hills are tough. On my training, I usually run slightly harder (breathing faster and harder certainly) and recover on the flat. Even that, my pace drops about 30 - 40 seconds. If totally even effort, my pace drops a lot, almost 2 minutes. Is it worth to spend more minutes on the hill rather than pushing a little bit?

                     

                    My concern is even if I run slightly harder, I might reach the anaerobic level. That would spend too much glycogen, which would cause "hitting the wall" at the end.

                    5k - 20:56 (09/12), 7k - 28:40 (11/12), 10k trial - 43:08  (03/13), 42:05 (05/13), FM - 3:09:28 (05/13), HM - 1:28:20 (05/14), Failed 10K trial - 6:10/mi for 4mi (08/14), FM - 3:03 (09/14)

                    B-Plus


                      Good luck tomorrow. Have you decided your goal time?

                        Good luck tomorrow. Have you decided your goal time?

                         

                        Thanks. Yes, but I am not sure if I am able to do it. :-) I am going to try 3:10 (My BQ). If I couldn't keep up in the second half, I will just slow down. I am not going to wear my phone with GPS. I will run by feel.

                         

                        MTA: reveal my goal time.

                        5k - 20:56 (09/12), 7k - 28:40 (11/12), 10k trial - 43:08  (03/13), 42:05 (05/13), FM - 3:09:28 (05/13), HM - 1:28:20 (05/14), Failed 10K trial - 6:10/mi for 4mi (08/14), FM - 3:03 (09/14)

                        bhearn


                          Wow! Good luck.

                            I did it! 3:09:28. Smile

                             

                            The last mile was VERY LONG.

                            5k - 20:56 (09/12), 7k - 28:40 (11/12), 10k trial - 43:08  (03/13), 42:05 (05/13), FM - 3:09:28 (05/13), HM - 1:28:20 (05/14), Failed 10K trial - 6:10/mi for 4mi (08/14), FM - 3:03 (09/14)

                            B-Plus


                              Wow! Congratulations! That's a really great time for your first. Especially after having the training setbacks you had. You should be very proud.


                              Why is it sideways?

                                Nice work!

                                12345