Forums >Look What I Can Do!>Longest run to date: 10.48mi in 2:33:13 @14:38 pace
Petco Run/Walk/Wag 5k
I ran 10.48 mi in 2:33:13 @14:38 pace, stared in the dark with temp at 66 humid deg. Went as planned. Started slow to warm up the calves, which as usual started tight for the first 2 mi, then loosened up, at least until after 8 mi, then the left knee and calf both objected. I forced myself to slow my running pace, which had naturally picked up to sub 12. So I shot for mid 12's. Ran 1:30 vs 1 min walking almost through out. Had a few longer running intervals as well as shorter ones.
I started without any real warm up other than a short walk with Zoe and some stretching. The calves were a bit tight for the first mi or two, and I did the running intervals in the 13's. After warming up I found myself running in the low 12's with the same effort as before so I kept that pace. After running up the big hill at mi 4.5 to 6 I saw that I was easily doing the running intervals in the mid 11's and kept that up until my left knee complained, then backed it down to the high 12's. I felt good at the finish, and good about the run. I felt fully recovered in about an hour which I attribute to Galloway's walk/run approach.
I should also mention that I ran in my new Mizuno Alchemy's on Fri and noticed that the toe numbness started later than with my other shoes. Will try them on a long run after I break them in some more. Want 15-20 mi on them before trying that. In the meantime the Asics will have to do.
I'm training for an HM on 11/8 with a target finish of 3hrs. Should be able to run that long by adding 15 min to the long run each week for the next few, then stay at that level until before the race. With a light week on 10/18 to run a 5k race.
bob e v 2014 goals: keep on running! Is there anything more than that?
Complete the last 3 races in the Austin Distance Challenge, Rogue 30k, 3M Half, Austin Full
Break the 1000 mi barrier!
History: blessed heart attack 3/15/2008; c25k july 2008 first 5k 10/26/2008 on 62nd birthday.
an amazing likeness
Good stuff Bob, enjoy the great feeling of accomplishment you've earned.
(You might want to try and simplify things for your next long run, maybe just some water every 3 or 4 miles, you've got a lot of moving parts in there.)
Acceptable at a dance, invaluable in a shipwreck.
Master of the Side Eye
TRUST THE PROCESS
you've got a lot of moving parts in there.
Heh, I noticed the same thing, but then I saw that he is an aerospace engineer, so I cut him some slack.
Nice job, Bob. Keep us posted on how it's coming along.
"If you have the fire, run..." -John Climacus