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What do you feel after a long run @ MP? (Read 538 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)

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

          Well at least someone here is making relevance to the subject.

            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.

                  Choosing my words carefully has never been my strength I've been known to be vague and often pointless

                    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)

                      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)


                        I'm back!

                          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)

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

                                Nice work!

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