Thursday we tried the work out that Univ. of Portland x-country team uses. Mile repeats at a comfortable fast pace and a one minute rest. UP does 10x1 but I am not that good so I was scheduled to do 6x1 with a 2 mi warm up and cool down. The Miles were suppose to be at 6:30 pace. I say suppose to be because that didn't happen. Andy was nice enough to let me use his treadmill since the weather wasn't so good but I hadn't run on a treadmill in about 10 months and it felt weird. Also, Andy has it set up so that its on an incline. Andy, Jeff and myself feel like its at about 1.5-2% incline. The 6:30 pace with only a minute rest was very taxing for me so I slowed the miles down. UP coach says this is not to be all out so I adjusted my times.
2 mi warm up
1 = 6:30
2 = 6:34
3 = 6:39
4 = 6:44
5 = 6:49
6 = 6:54
1 mi cool down
Friday was an easy run and one I chose to do in the evening. The Footzone let me borrow a new pack that has a light on the front strap and one on the back as well. The run was just an easy 6 miles and it gave me an opportunity to try the light pack on the canal trails. Although the light is bright it was not enough to illuminate the trail well. I am more use to the MTB lights that are used for trail riding and they are much brighter and allow you to see the trail.
Saturday is my long run day and unfortuantely for me I had the run scheduled for the morning and the reason that was bad is because the weather was not great but as I right this now on Sat afternoon the sun is out and no wind. This morning was cloudy, cold and moist with some wind. I set out for 16 miles with most of the run on the canal trail. Started out real slow and then picked it up a little to try and hit my goal of 8 min pace. On the way out there was a slight headwind but the terrain went slightly down hill. Good through 8 miles at 64:20 and then I turned around. It turns out the that the wind was against me both ways or it felt like it! :) I started to slow around mile 12 and required a few rests to stretch and catch my breath. My hip region was really feeling it from the uneven ground. Love to run trails but haven't done it much latele and this one was rocky. By mile 14 I didn't have much left in me and the last mile I took it real easy. This was my longest run in 2 months and I felt it. Second half was a 65:30 for a 2:10.
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Nice running Ryan. It's tough now but it will pay off! I do want you to take your long runs more seriously though. This means not running after dark the day before if you're planning on runn in long in the morning. You fatigued faster because your body did not have enough time to recover between Friday night and Saturday morning. This is why if I can't run in the morning the day before a marathon, I don't run at all. 24 hours is ideal, even if it's an easy run. With that said, you did a good job getting through it. It only gets easier after you get the first one over with.
ReplyDeleteOk, I know it wasn't the smartest thing to do but sometimes that is just how the schedule goes with work and family. Maybe I should have just skipped the easy night run. Or, since the weather was nicer in the afternoon on Saturday I should have done my long run then giving me more rest but then again the schedule didn't work that way. I will keep in mind the importance of the long run.
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