All my big runs are in the bag! It's time for the TC 10 Mile this weekend!!
This is a hoot:
I've been SUPER happy and VERY SURPRISED in my 10 mile training. I've had more workouts that are faster than those in 2010 when I ran my PR 10 mile (of 59:05), but I don't believe for one moment that I'm in better shape now. And I finally had an appropriately humbling long run.
Yesterday was a pretty normal looking long run for me: it was 2 miles of warm-up, 1 mile "building" a bit faster, and then 5 hard miles before a cool down. That looks very familiar to what I've been doing as my long run over the past 4 years or so. Normally, I do 2.5 miles easy, and then kind of try to negative split the next 6 miles harder. So THIS run had an EASIER first hard mile, but then HARDER right away for the next 5 miles.
I was aware of my splits from 14 years ago: 6:10, 5:55, 5:58, 5:55, and then a FAST 5:28. I wondered if I'd be able to stay fast for 5 miles, and then how much I'd be able to kill that final mile - I figured I wouldn't be NEARLY as fast in that final mile this time, but could I keep the first 4 miles a bit faster this time to make up for it? (This was not meant to be a negative split run - just a hard run for those 5 miles.)
My "building" mile was just a little faster than in 2010, but I wasn't trying to create any sort of cushion in that mile.
My first hard mile was 6:07, which was a bit faster than my 6:10 in 2010! But now the goal was to get them under 6:00!...
... Unfortunately, my next half-mile split was 3:05, and then I finished that mile with a 3:02. So it was another 6:07 mile. At that point, I was behind compared to my 2010 self.
I got under 6:00 for the final 3 miles, but not by much (not by enough). I finished those hard 5 miles with a 5:56, a 5:53, and then an ALL OUT 5:59... dang.
In 2010, I ran those 5 miles in 29:26.
Yesterday, I ran those 5 miles in 30:02.
That's a big difference.
Again, like I stated in my last post, having my Garmin giving me half-mile splits helped keep these from being TOTAL TRASH. The extra info helped keep me a bit stronger. But I just didn't have any gas left for anything greater in that last half.
One thing that could have affected this run is a hard ride I did 2 days prior. I was getting antsy as I hadn't biked hard for two weeks: it had been since the Square Lake Sprint Triathlon. So I headed out for a longer ride with 4x5 mile intervals.
#1: 23.5 mph vs 21.8 mph
#2: 20.7 mph vs 19.7 mph
#3: 21.6 mph vs 20.6 mph
#4: 22.9 mph vs 23.4 mph
Posts
All Comments
Posts
All Comments
Posts
All Comments
