I just realized I've only run 20+ miles six times in my life and one of those was my one marathon race.
Today was supposed to be my 18 miler Long Run 9 weeks into my RLRF Marathon Training Program. On all of my previous long runs I've been unsure about the outcome. Today I went into this run with the confidence that I could complete it well. The weather was perfect for me at 48 degrees to start. I ran my somewhat hilly route but concentrated on keeping my HR around 150 for the first 12 miles, after 12 my HR began to rise so I switched to concentrating on keeping my pace at about 7:45. HR at about 150 feels comfortable but as noted I can't keep up a sub-8 pace after about 12. This HR rise happens on all of my runs over 12.
I believe this is one of my best training runs ever based on the time and distance. I felt really good even at about mile 17. The last 3 miles are on the hillest part of my route but I was determined to keep my avg. at 7:45 so I ran through the rising HR. Mile 20 is pretty much uphill and I pushed for a low 7 on this mile.
Maybe the best thing of the run is the recovery. I feel good after just an hour or so. Previously, on my long runs, I've been worn out for the entire day. Oh....and I ran 20 instead of 18 that was on the schedule...!
| 12/31/2011 |
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:48:00 |
148 |
80% |
|
| 2 |
7:50:00 |
149 |
80% |
|
| 3 |
7:50:00 |
151 |
82% |
|
| 4 |
7:39:00 |
149 |
80% |
|
| 5 |
7:42:00 |
147 |
79% |
|
| 6 |
7:41:00 |
148 |
80% |
|
| 7 |
7:52:00 |
150 |
81% |
|
| 8 |
7:48:00 |
151 |
82% |
|
| 9 |
7:49:00 |
150 |
81% |
|
| 10 |
7:46:00 |
153 |
83% |
|
| 11 |
7:48:00 |
152 |
82% |
|
| 12 |
7:50:00 |
152 |
82% |
|
| 13 |
7:49:00 |
154 |
84% |
|
| 14 |
7:54:00 |
156 |
85% |
|
| 15 |
7:45:00 |
158 |
87% |
|
| 16 |
7:49:00 |
157 |
86% |
|
| 17 |
7:44:00 |
157 |
86% |
|
| 18 |
7:50:00 |
160 |
88% |
|
|
Bonus Miles.!!!19
|
7:55:00 |
164 |
91% |
|
| 20 |
7:09:00 |
169 |
91% |
|
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|
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| |
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| |
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|
|
| Total |
155:18:00 |
154 |
84% |
|
| Pace |
7:45:54 |
|
|
|
| Big Loop (clockwise) to Smallville to Lonely Road to Old Chruch, Back to Smallville and Finished Off Big Loop. |
| 48Âș to 60Âș - Calm and Clear |
Target:
Long Run - 18 Miles @ 7:56
This was one of my best training runs ever. Slowed to a walk at miles 3, 6, etc. to get a drink instead of trying to run through. I think this is best for me. |
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|
Ezekiel 36:25-27
"Then I will sprinkle clean water on you, and you will be clean. Your filth will be washed away, and you will no longer worship idols. And I will give you a new heart with new and right desires, and I will put a new spirit in you. I will take out your stony heart of sin and give you a new, obedient heart. And I will put my Spirit in you so you will obey my laws and do whatever I command." | 