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!
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!
ReplyDeleteAmazing distance log. I'm pushing for 30 this week but can't imagine fitting 100 in. Great job!
ReplyDeleteHoly 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.
ReplyDelete101 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.
ReplyDeleteSo 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.
ReplyDeleteWait. You used the words "comfortable, relaxed, and easy" while describing a 7:59 pace for 25 miles. Amazing.
ReplyDeleteMy words for a 7:59 pace over 25 miles would be "funeral home".