The Long Run

Today started the first day of the last two "hard weeks" before the marathon.   Fortunately, everything went well today and it did not feel at all tedious or like work.  Woke up and biked to the Y, did some stretching and core work then got onto the treadmill for 4.25 miles at about an 8:15 pace.

Headed outside for another 5.77 miles at what ended up being 7:36 pace.   I didn't look at any of my splits until the end.  First mile outside was 8:20 and the others were a bit faster to get me to the 7:36 pace average.  It didn't feel hard at all.  Weather is getting nicer slowly but surely.

After the outside run I didn't really have time for any weights other than some sets of leg extensions.  Got back on my bike and rode home.  Hopefully I can recruit Dixie to run with me tomorrow for another 10 miler.

I ran with Dixie again this morning, meeting up at the 7-11 near John Chestnut park.  We did the same route as last time.  It was a little bit faster pace but still in the "easy" range.  Weather was very nice this morning in the low 70's.   The run went by pretty quick. 

Average pace: 8:16

Tomorrow will be a harder run although hopefully rewarding with 4 1600's.

I had a  better than expected run this morning.  My expectations were a little bit low for a number of annoying reasons - dog waking me up early, a few random aches/pains, and lower GI not feeling quite right.   Fortunately, those things kind of melted away after the two mile warm up.  It was a really nice morning out.  I did the warm up starting in the Y parking lot out and back a mile each way.

I saw the cross country kids (who often start at the Y parking lot) heading out onto the ball fields.  I was worried that they were going to do track work today and not let me in (although the coach is a nice guy and would probably be ok with that).  But it turned out they were just doing laps around the fields barefoot.  I got to the track to find the gate locked - the first time ever, so I climbed over it (feeling a little guilty).

Today my goal was 4 X 1600 @ 6:17 - one more repeat than last time and a slightly faster goal pace.  First repeat felt very hard (especially the first 2 laps), made me think that I could not do it which made me think I must be doing the right pace.  So, I picked them off  one at a time and kept going through willpower (the consistent training of course helps!).   It was a very beautiful morning.  I made my goal splits (and a little extra):

6:09, 6:06, 6:08, 6:06

I changed directions on each repeat so as not to irritate my IT band.  It is amazing how far off the garmin is when going clockwise around the track.  The counterclockwise runs lined up perfrectly with the garmin.  For the clockwise runs the garmin said I "finished" the mile in 5:28 but I didn't really get to the finish for another 40 seconds later!  Well, it is nice to see those 5:28's and think "maybe someday".

So, the thing I really like about the track is that it is what it is.  It's not quite like doing a race but is similar.  There is no arguing about whether the garmin was right or the course was right or if the treadmill is calibrated accurately.  You just go around the track x number of times and that's it.

Did some very easy running to cool down.   I drove home (did not bike this morning to give myself a small break which I felt guilty about).  I got into the pool for a little bit and rescued a tiny baby ringneck snake who had fallen it and could not get out.   Yesterday my wife rescued a small painted turtle who was taking a dangerously long time to cross a busy street.

The weather was great this morning.  I couldn't believe it when I saw that the temperature was 64°, I haven't seen the 60's for what seems like forever.  I warmed up on the bike (which actually felt cold) with a loop around the neighborhood then I started the run.  At the start of the run I felt like the guy on the Dunkin Donuts commercial "time to make the doughnuts....", but instead time to do another 10 miles.   I started out slowly and after 1 mile was feeling a little more alert.

I ran onto 54 then up Starkey, my favorite Thursday run location.  For miles 4, 5, and 6 I had to make myself stay between 8:00 and 8:10 pace which I did.  Finally, after mile 6, I decided to just go with what felt good.

Average pace: 8:01

Rest today, 20 tomorrow.

Well, I didn't completely rest but I did take it easy with some warm up , stretching, and a few sets of weights at the Y (which I drove to and from).  I'll cut back on the driving once I'm over the peak.

Another interesting run this morning - sort of an adventure.  There were some friends that were going to run 15 miles at Starkey.  I needed to do 20 so the plan was to park my car at Longleaf neighborhood then run to Starkey from there  - about 5 miles. 

I arrived at 5:15 and got going.  It was very dark outside with no moon but a sky full of stars - beautiful but not very much light.  I had a little key chain light which helped a little bit to see where I was going.  At one point it looked like there was a thin white post in the middle of the trail.   As I got close I realized what it was and how awful it could have been if I had run into it - it was the biggest spider web I had ever seen.   That sure would have been a mess if I had run into it!

Shortly after that I heard a coyote howling not too far away (well that's what I think it was) - then it sounded like there was one or two more howling back at the first one.  With the darkness, the monster spider web, and the coyotes I was now feeling kind of creeped out.    Then a car slows down and the guy rolls down his window and says hi.  It was one of my running friends who I was going to meet.  So, I hopped into the car with him until we got inside the park then I ran a bit more and met back up in the parking lot.    As I was running in the park I heard a crashing in the bushes off to the side of the trail, along with some grunting/snorting noises - probably a wild boar.  It was now 5:55 and we were supposed to start between 6:00 and 6:10 but Dixie called, said he was running late and asked us to wait for him.  So we did.  Finally got started about 6:25.

The weather was still nice and cool and it was very picturesque with a faint sliver of a moon, some stars, and a hint of getting light.  Ran out 7.5 and then turned around and came back.  I had just a little over a mile to do by myself to reach 20.  I felt ok on most of the run except for around 14.5 miles I was feeling a little run down.  Fortunately I felt better a half mile later and had a good strong finish.

Lots of people at the end of the run, sharing coffee, pastries, and some other breakfast type foods.

Just one more 20 left to go!

I think this was my first 60 mile week.