Two Different Long Runs

Last week, I was inspired by a YouTube video of Ryan Hall and Josh Cox doing 5:15-5:30min/mi at the end of a 30 mile long run. Consequently, I did a 20+ mile progression run that consisted of splits that were 15s-45s slower than my goal marathon pace (7:15). While I enjoyed the newness of the workout, it affected the rest of my training for the week. I had to lay off of meaningful speed workouts to for recovery.

This week, I ran~21.5 miles with friends at a nice and easy pace at about 100s slower than marathon pace. It was the complete opposite of last week's run. A couple of hours after the run, I actually felt I could go for another run. I can do some hard speed workouts this week without the heavy leg feeling.

Prior to last weeks progression run, I had always done my long runs at a very easy pace (mp + 60-90s) because it's what I've always known. But I think to continually improve as a runner, I need to mix in more long progression runs IN ADDITION to speed workouts throughout the week. The challenge and dilemma will be keeping my legs and body fresh enough to do both types of workouts. It might take some time to adjust.

Sunday Long Run

I only learned Saturday night that I had to move the clock forward an hour, so I wasn't excited about losing an hour this weekend. I thought that would carry over to my attitude about running Sunday morning, but I was surprised that I wasn't fazed at all. I was even eager to get out up and early so I could finish my run early.

I left the apartment at about 6:30, giving myself ample time to reach the GWB lighthouse by 7:30. I decided to run straight up Broadway since I'd never gone walking past the 80's. The neighborhoods looked the same up until Columbia. Past that, it felt a little more shady, so I took a left at 125th to the west side highway route. I didn't feel unsafe this morning, but I just didn't like the neighborhood.

I arrived at the lighthouse at about 7:25, a distance of just over 7 miles from home. I stretched out for a couple of minutes while I waited for Ansky, then continued on figuring I'd meet him. I did just a minute later, and we headed back south. He was in mile 2 and I was in mile 7.

When I go on my long runs, I don't like to carry anything with me. That includes liquids or gels. And at this time of year, public water fountains are still off. We stopped at Fairway Market at 130th St. around mile 9 for me, but they were still 8 mins from opening. I didn't want to wait. I figured I could just plug along until 42nd St, but I wasn't so sure since that was another 5 miles away.

I've been training without water on these long runs to get my body to adapt to slightly lesser hydration hoping to prevent cramping. Thankfully I didn't cramp up today. I was able to get a bottle of water at nearly 15 miles into the run, the longest I've ever gone without a drink. In the end, I didn't even treat myself to a smoothie as I usually do because I actually felt pretty decent. Instead, I had a couple of servings of Vita-coco, blueberry waffles topped with peanut butter and a banana. Yep, I'm trying to replenish with healthy foods and save the junk for later.

Today's long run was quick and pleasant. The GWB area was quite serene. I felt like I was in a painting as I ran along the water. And running back with Ansky was motivating. I sense he's gotten faster and I think he'll do pretty well in the NJ marathon. And that motivates me to want to train better.

Resisting Temptation

This evening's run was an easy stroll around the lower loop with Sara, and then a larger loop around Jacqueline Onassis Reservoir. I covered just over 8 miles in 1:11:02. It was such a pleasant evening that I had to resist the temptation to run longer. It finally felt like fall, so the air was crisp and cool. The park was relatively empty. I felt I could roam freely physically, mentally...spiritually. No ipod or other distractions. Just me and my footsteps. I've always thought that everyone should have a method of escape. At this point, for me, it's running.

I'm sore from yesterday's weights session. Definitely gave my back and core a solid workout. I feel like just a little bit of extra strength will shave off a few seconds or a minute for me during the race, and I will probably need it.

Tomorrow, I'm planning on another pace exercise around the park, but maybe a 7 mile pace run instead. To meet my reduced mileage goal for the week, I'll need to do another 15 on Sunday. I'm hoping to have Sara's company again for the long run.

Today's workout:

Lap

Time

Distance

Avg Pace

Avg Heart Rate

Avg Cadence

Calories

1	00:09:06	1.09 mi	08:22	107 bpm	--	120 C
2	00:17:27	1.67 mi	10:25	119 bpm	--	179 C
3	00:00:03	0.00 mi	20:27	115 bpm	--	1 C
4	00:36:09	4.30 mi	08:24	139 bpm	--	453 C
5	00:09:05	0.95 mi	09:33	122 bpm	--	105 C

Sweet 60!

So I did it. My first 60+ mile week. I just looked back over my last 4 yrs of logs and I thought I had done this once before, but apparently not. Even though the NYC Marathon is not for another 50 days, the high mileage for me gives me a nice boost of confidence. The ~23m we ran today started off with 9m in the Van Cortland hills and the other 14 along the West Side Highway and the George Washington Bridge. Miles 18-20 were done at about a 7:35 clip, which was a pleasant surprise considering we ran hills earlier. I felt pretty decent after the run today considering that I'd felt fatigued this week. I may run another few miles tomorrow with my wife, but it'll have to be REALLY easy.

Weekend training

According to my Garmin 405, I did 22.01m on Saturday around and through Central Park. That brought my totals for last week to 53.34 miles. I looked at my training log last year, and I had three 20+ mile runs. This year, I'm hoping to do 5-6, and complete at least two 60+ mile weeks. I think that should put me in good shape for a 3:15:xx finish.

Now, about the 22m on Saturday, miles 4-8 was a race. I didn't really want to race, but to qualify for next year's marathon, I have to do nine races and volunteer for one race. I had only done four so far this year. Anyways, I wanted to just run at goal pace of about 7:30. I did that for the first mile, but then I got caught up in the spirit of the race. My splits were 7:34, 7:04, 7:12, 6:34 for an avg of about 7:02/mile. I don't like racing combined w/ long training runs because it usually hurts more, but one thing I'm doing this year is to ice my legs after long runs and hard workouts. Seems to be working really well.

The other thing about Saturday was the humidity. I expected to run in driving rain because of tropical storm Gustav. Instead, NYC got the prestorm humidity. Surprisingly, my body help up okay...that is, I didn't cramp up due to excessive sweating. I think it may also have been due to the energy drink I had at around mile nine.

I went to Jamba Juice at 53rd and Broadway sans shirt and looking like I'd just come out of a pool. I stood outside to look at the menu, and the girl at the counter was making a huge waving motion with a huge smile for me to come in. That was very nice of her.