Sunday, August 12, 2012

Like I Roll

Saturday's Workout:
                  Course:   Summit Fair & Downtown Out/Back - Lee's Summit,  MO
               Workout:   Long Run @ RE Pace
                     Miles:    25          
            Total Time:   3:19:46
              Avg Pace:   7:59/mile
                  Avg HR:   143
     
Elevation Gain:   922 ft
 Calories Burned:   3,556
                     Temp:   72 Degrees, Humidity 50%, Wind 2NW
 Miles This Week:   101


Another pretty good week of running capped off by a nice comfortable relaxed & easy 25 miler on Saturday.  This was my second 100  mile week during this training cycle, and frankly my body still feels really good.  Just like every runner, I can usually tell when I need more rest or I'm starting to feel a little fatigued.  But even though I've logged more mileage than ever this summer, I really don't feel like I'm getting at all close to that threshold.  And the main reason is the way I'm running these miles this year ... A LOT slower!

For example, out of the 101 miles I ran last week, only 17 of them were at a pace of 6:45/mile or less.  The other 84 were all 8:15/mile or more.   I have made a very conscience effort this training cycle to keep my fast miles to only about 20% of what I do up until this point.  In the next few weeks, I'll increase that slightly - but I'm finding the key is really recovering the days after tough workouts.  I know most of you are like "No kidding dummy!"  But I'm a slow learner - so bear with me.

BTW - it's pretty ironic that Ryan Hall has a TV commercial where he says, "Maybe just a short run today!" ...  because that's exactly what he had at the Olympics on Sunday.  That really sucked for him ... and ME!!!  I got up at 4:00AM to watch him go for a medal - but as you know by now, a hamstring injury shut him down early in the Olympic Marathon.  For that matter, the USA only had one marathoner finish the race - 37 year old Meb in 4th place.  Better luck next time Ryno and get well soon!  Have a great week!
... be great today!

6 comments:

  1. You are certainly logging some excellent distance, well done! I believe with upping the distance, slower is absolutely vital. That is the only way to stay away from injury while running the miles you are. have a super week!

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  2. Amazing distance log. I'm pushing for 30 this week but can't imagine fitting 100 in. Great job!

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  3. Holy crap you are nuts! Might as well have just ran a marathon. :) You are doing some crazyass training right now and I am sure it is going to pay off.

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  4. 101 miles .... amazing. Must feel good to hit those numbers and still feel strong. I'm trying to learn the slow-the-pace lesson. I only seem to have a single gear most days. Humidity is trying to cure me of this, however.

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  5. So many of the marathon runners had to pull out on Sunday. Personally I think it's cruel and unusual to schedule it to start at 11am in Summer. I'm sure the spectators could have gotten out of bed a couple of hours earlier so the runners could have run in better conditions.

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  6. Wait. You used the words "comfortable, relaxed, and easy" while describing a 7:59 pace for 25 miles. Amazing.

    My words for a 7:59 pace over 25 miles would be "funeral home".

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