Actual miles: 54
Planned long run: 18
Actual long run: 18
Accumulated pace for the week: 8:08
Links to key workouts: 8x Yasso 800s avg 3:02; 18 miles with 2x6 miles at marathon pace
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| Not bad views for an 18 mile run in the city of Boston. |
On a whim, I started Monday off with an easy 5.5mile lunch run along the Charles from work, and then ran the Milton 6mile loop in the evening when I got home, and then followed that up Tuesday with the Yasso 800s (fortunately I had company for that) that ended up totaling another 12 miles, and my week was off to a good start!
Wednesday I rested (I think I remember it POURING rain that day) and then Thursday I got out for an easy lunch run to PJP park, but an easy run Thur because I knew my long run would come on Friday.
Given that we would be out of town for the weekend at a wedding, I knew there was basically no way I could run my long run away from home, so I decided to take Friday afternoon off work to do my long run. I used this workout from Competitor Magazine that I came across on Facebook a little while ago: a long run of 18 consisting of 2-3 miles of warmup, 6 miles at marathon pace, 10 min rest, 6 more miles at marathon pace, then 2 miles of cool-down.
Knowing the elevation profile of the Philly marathon, and that it is not terribly hilly, I decided to do the core 14 miles of the long run right in PJP park on a 1.3 mile loop of path along the water. It has some very small elevation incline/decline, which is less than what I'll experience at Philly, but here are the advantages of doing the long run this way: 1) water and fuel are right there when I need them. 2) no cars, no intersections, no stopping. 3) the feel of a track...just on a much larger scale with slightly more variation in the elevation. 4) there are a couple of bathrooms...just in case. And I must say: it worked out really well to do my run there.
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| View coming back around the smaller section to my start/finish |
I began the first 6 mile leg faster (at close to 7:15-7:20 min/mile) than what I hope to run the marathon in, which, to break 3:20, will be 7:37 min/mile pace. That first 6 mile segment went fine and I still had fuel in the tank when I finished, but the second 6 mile leg was a challenge, even after the bathroom break and slow mile that I did in between. I made a point to take in a big bottle of water, a half a bottle of gatorade, a bag of caffeinated Jelly Belly Sport Beans, and one 50mg Power Gel over the course of the workout, mostly prior to the second 6 mile leg, which was all much needed. By the 4th and 5th mile of the second 6mile segment, I was struggling to stay below 7:40 pace, but I did rally on the 6th mile.
However, towards the end of the second leg, so miles 14-16 of the run) I was having trouble holding what even I would consider decent form...my cadence fell back towards 180 (I tend to run at 190 when I'm running marathon pace) and my stride started to get choppy, and I would catch myself running in awkward positions that I didn't seem able to do much about. And, the run home was a cool down run, but over 9 min miles and certainly not a strong finish to the day. BUT, the 12 miles at marathon pace, for the most part, went really well.
I was also able to experiment with footwear, using my pair of 1400v2 for a long run for the first time. Over the last few months, I've come to really appreciate these shoes, and I tend to run fast and well in them, with only a few exceptions. After getting used to the 1400v2, the 890v4s I wore post-Boston now feel heavy and sluggish to me. I would like to wear these shoes at Philly, but I'm not sure if they'll support my weight over 26.2 miles. Getting 18 down in them felt great, and I'll wear them on my 22+ long run this week as well.
Next week: hoping to stretch 48 planned miles to 60+, including at least one day of easy doubles, 9xYasso 800s, 5-4-3-2-1 Long run (22-23 miles) and possibly a late week tempo run. Massages coming the first two weeks in November...can't wait for that!
Miles run in the past 12 months: 1,635
Miles run in 2014: 1,455
Philly plan through 12 weeks: 495 miles run vs planned 445.
Philly plan vs Boston plan through 12 weeks: 495 miles vs 446.
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