This Easter Sunday I completed the longest run of my life/training cycle (in terms of distance, although I have ran for longer time periods a few times, but much more slowly than the 7:30 average pace I kept the run at yesterday). I ran 3.5 hours at right around 7:30 pace, completing just about 28 miles of running. I put myself through the marathon in just about 3:18/3:19 on the dot, which is my second fastest marathon of all time! Combine that with the fact that that effort came at the end of an 80 mile week, and did not include any refueling (just hydration) and I am feeling good about my fitness! The super long run is always a psychological barrier for me in getting ready for any race, especially the marathon, because in the past it has been the most difficult training run I have completed. With the progression of my fitness however, I find it less challenging and more relaxing, because I can feel totally justified in running slowly and enjoying myself. Also it just isn't as hard as it once was because I am in better shape. Makes sense. The notion to go for a 3.5 hour run came mostly from a McMillangRunning.com article about the two types of long run, the LSD and the fast finish. Mcmillan suggests completing a couple of runs 30mins-1hour longer than projected marathon finish time. I am shooting for the 2:50, so I tacked 40 minutes on to that and ran at 1 minute per mile slower than goal marathon pace with no refueling. Result: nearly a 50km at a comfortable pace. I feel good today although my knee is a little bit tender, I suppose some discomfort is always to be expected when you push your body past the 3 hour/20 mile mark.
ALSO THIS WEEK:
3 x 5 minutes + 2 x 1 mile on the track. This felt great as well, because my body has a much easier time with longer intervals, probably because my turnover really sucks too much for a fast 1200. I kept the first three 5:00 intervals right around target 10k pace (5:35) and then let it out on the last two miles, running a 5:12 and a 5:10.
First True Tempo Ever? Another McMillan type of workout, this was a classic 4 mile tempo at 5:45 pace (I cheated and did do it on the track). I felt smooth for the first 2.5 miles, and last .5 miles but between there I felt a bit ragged, although I got as close to consistent as I could hope recording the last and first miles at the same split.
I had originally planned to race this saturday in a local 5k - but I had a grueling week, and decided to cruise home to San Diego early. I then sought to register to run a 10k saturday morning, and mistakenly registered for its 2012 edition. With that in mind, I need to start my 10km training today in order to be fully prepared for next earth day - 363 days to go!
Weekly totals: 81 miles (Saturday off)
I will exchange the 3 week blocks I have been doing - high 60's mid 70's 80's for the past 6 weeks (off of about a month of 70 mpw base after Surf City) for my peak mileage over the next 3 weeks before a Taper for San Diego.
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