I would call this run successful although I wish it were faster. I decided to go ahead and run my 20 miler and test out the knee and endurance today rather than wait until the weekend or early next week. I'm going to a roping competition this weekend so I probably won't be able to run then anyway. My knee felt really good yesterday and before I started running. During the run it had a little pain so for the first 10 miles I just ran at a slow pace and made sure it didn't get any worse. Miraculously at mile 10 the pain went completly away. This is what happend on a couple of my other runs lately. At that point I started increasing the speed and at mile 14 I decided to try and complete the run at my "real" desired marathon pace. As you can see the paces are all over the place as the loop I run is somwhat hilly and there are a few times I slowed to a walk for a few seconds to get a good drink.
I looked at my RLRF training book and found that a 20 mile 8:11 pace training run is very close to what you would run six weeks out if you were aiming for a 3:20 marathon. So, I guess I'm happy with that when I consider all the circumstances.
Darn HR monitor quit woring again, I would really like to know that information on this run!
| 1/24/2013 |
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:16:00 |
139 |
72% |
|
| 2 |
8:34:00 |
145 |
76% |
|
| 3 |
8:26:00 |
147 |
77% |
|
| 4 |
8:25:00 |
145 |
76% |
|
| 5 |
9:01:00 |
146 |
76% |
|
| 6 |
8:28:00 |
145 |
76% |
|
| 7 |
8:50:00 |
HR Monitor
Not Working |
Refill Bottles |
| 8 |
8:14:00 |
|
| 9 |
8:32:00 |
|
| 10 |
7:56:00 |
|
| 11 |
8:03:00 |
|
| 12 |
8:46:00 |
|
| 13 |
7:59:00 |
|
| 14 |
8:22:00 |
Refill Bottles |
| 15 |
7:40:00 |
|
| 16 |
7:46:00 |
|
| 17 |
7:21:00 |
|
| 18 |
7:43:00 |
|
| 19 |
8:13:00 |
|
| 20 |
7:11:00 |
|
| |
|
|
|
|
| |
|
|
|
|
| Total |
163:46:00 |
|
Total Elevation Gain |
1750 |
| Pace |
8:11:18 |
|
|
|
| Where Run - Small Loop Clockwise 3X |
| Weather - 61 degrees, Foggy, 75% humidity |
Target:
Long Run - 20 Miles @ 7:56
Notes: First long run since my knee started giving me problems 3 weeks ago so I took it very easy for the first half of the run.
Heart Monitor started acting up after 6 miles.
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Probably posted this verse before, but it's a good one:
More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, | 