Saturday, August 15, 2015
Fun New Long Run
After last week's run, I received a comment from a reader, jdsnipes, suggesting a different type of long run that I hadn't tried before. It sounded like a challenge, so I decided to give it a go this week. Here is what he wrote ...
A go to Long Run Workout for me done usually 2-3 weeks before a race that has done well in predicted my fitness is as follows:
2.5 hours total run as follows:
30 minutes easy/aerobic,
60 min Goal Marathon Pace,
20 minutes easy/aerobic,
20 minutes Goal Marathon Pace
20 minutes easy/aerobic
The easy/aerobic 20 minutes in between the marathon pace segments really does a number on your legs and if you can run the second marathon pace segment equal or better to the first, that's a good ball park for your race pace. In the past I've been a few seconds per mile faster on race day than this predicts.
I stayed with the suggested general time guidelines, and as it equated to mileage for me, meant 3 miles@8:00/pace, 8 miles@6:50/pace, 3 miles@8:00/pace, and then 4 miles@6:50/pace. I then cooled down with 2 very slow miles for a total of 20 miles.
I was able to get through the workout, but it was tough. It was cooler on Saturday, at about 70 degrees, but the humidity was 88%, which didn't help. The 6:50/pace is actually quite a bit faster than I could run in a marathon right now, but it's my target 3:00 time, hopefully later in the Fall. It took a while for me to "get comfortable" with the 6:50/pace, but once I did, I didn't have any trouble holding it. I felt like I could have gone for a while at that tempo. But then came the break at the end of the fast 8 miles. I found it really difficult to slow my pace for 3 miles since I'd been pushing it for 8. But even more difficult than that was ramping back up to 6:50 again toward the end of the run. My legs felt heavy, it was more challenging to keep the pace, and I really struggled the last mile, but I ended up hitting the targets I was shooting for, and ended up with an average pace of about 7:15/mile for the run - which is great for me at this point.
My assessment is I LOVE THIS WORKOUT!!! It's very challenging and really reveals your conditioning. I'll have to do a little research on what the slowing down after the first segment actually does to your body metaphysically, but I can tell you it played a number on me mentally. I really appreciate the suggestion from jdsnipes and will be back to this workout from time to time!
... Be Great Today!