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Long Runs - 11/13 - 11/19

colby2010-05-02 12:18:38 +0000 #1
How's it going this weekend, team?

I did my LAST long run today!

Schedule called for 12 miles, but I read in a couple of places to not go farther than 8-10, so I dialed it back a little. I ended up somewhere near 10 miles, or just shy of it anyway. I felt slow, but was around or better than a 10 minute pace with a low heart rate, so go figure...

So, T minus 1 week for me. This week calls for a fartlek, 4 miles, an extra day off, and a short 2 miles on Saturday.

I feel anxious.

I'm not really worried about the distance, but more the conditions and the strategy. Do I try a pace group? The only two are 10:15 (too fast) and 10:45 (which I know I can beat for 10+ miles). Do I wear short sleeves or long sleeves? It'll probably be warmer there than it is here, so I'm thinking short sleeves, or maybe arm warmers that I can lose. My biggest problem is my shoes. I have not had time to replace them. Do I buy new ones and wear them every day? Do I tough it out on my current overdone shoes? I'm already resigned to identical shoes, and not trying anything new, it's just way too late for that. I think I will buy new shoes and still carry my old ones.

Somewhat concerned that I've lost 4 lbs in the last 3 weeks (basically, since my longest long run). I haven't really changed eating habits, but apparently I've made an efficient machine.

Looking forward to losing weight after the marathon if that's true!!

I hope things are going well for everyone else! I was surprised nobody had checked in yet

Grog2010-05-02 12:20:27 +0000 #2
Hey Colby!

I'm excited about your race. I'm sure you'll shine out there!!

I was scheduled to run 16 km today (10 miles) but I was also volunteering for the 'Fall Classic' that is a half-marathon, 10K and 5K ran right across the street from me. I had many friends in it but I didn't want to enter - more race fees in a short time, this adds up! - so I volunteered my voice, authority and cheers to be a street marshall, directing runners out of traffic and getting impatient drivers to do a detour. Thankfully it was close from my place because I had to show up at 6:30 this morning, and it was a huge storm with lots of rain and wind out there!!

I had a blast anyway, wasn't so cold - volunteers get a hoodie and that added layer made me quite toasty - except for my hands that got soaked and I had forgotten to take another pair of gloves. It was about 10 C all along (above 40F) so I didn't suffer any damage, but my hands were cold for two hours after the end of my job.

I wanted to run before the football game I'm going to see in a few minutes - Canadian Football League final opposing the team from my home town and the team from my adoptive town - but I was totally wiped out, so I had a very long hot shower and a nap instead. I had a good workout just standing there, walking around and jumping to stay warm. I'll do at least 13 k tomorrow, maybe I'll get to do 16.
KSH2010-05-02 12:41:14 +0000 #3
WOW Colby... I can't believe your race is here! I remember when you were worried about signing up for it... and then you took the plunge!

It sounds like you are ready for it!

Shoes. Well, I would buy the new ones and try to break them in some. If they are identical, I can't imagine why you would have issues with new ones. When I went from my old to new shoes (same model), I didn't have any issues.... and in fact the new ones felt even better on. Then again, I wasn't running a marthon!

What to wear. For me, when in doubt, I wear long sleeves and I make sure it's something I can tie around my waist. You mentioned arm warmers, but where will you put them if it gets too hot?

I wish you the best of luck... you are going to do great!

Oh, here is my long run report: On 11-16-06 I ran 3.60 miles in 36 minutes! It's my longest run in many months! Watch out... I might be doing IMAZ come 2008 at this pace!
yellow2010-05-02 12:37:03 +0000 #4
Well, my running buddy is out of town so I thought I'd take this opportunity to run slow!

Or at what used to be my "normal" pace, I should say.

I did a trail run today of about 8.3 miles. It was like a mud bog in places, and I did a right side hip plant once (after several seconds of entertaining attempts to stay upright). A little cut on my hand but mostly just embarrasment at being all muddy! My pace was much slower than normal, probably because I had to walk through several treacherous places and I did walk one hill (my excuse: needed to eat a Clif Blok, and that's easier to do walking through the mud than running through the mud). The elevation difference from my house to the highest point is about 1300', and that doesn't count all the ups and downs. I actually passed a mtn biker in one of the canyons. I am tired!

I put in for the lottery for the Canyonlands Half Mary: on March 17. If I don't get in, I have no idea what half mary I'll train for. I need to train for something, though, otherwise I am in danger of becoming a couch potato.

Can't wait to hear Colby's report next week!
seychelle2010-05-02 13:23:16 +0000 #5
I love reading everyone's weekly training ! Yeah, I'm living vicariously through you guys

I walked 3 days, 2 miles each day this week at 15 mm pace. Far from running ! I tried 1 minute running intervals x 3 one day ... that was not a good idea. At least I tried it the day before PT, so I had ionto the following day which made it feel better. I go to the ankle/foot ortho surgeon on Tuesday, so we'll see what he says. I'm wondering if I may not have tarsal tunnel synrome (and not post tib tendinitis) plus PF.

Colby, what 1/2 are you running ? Good luck ! I would recommend you layer your clothes and take items you can throw away. That way you can peel them off depending on the weather and it will not matter if you leave them by the way side.

How many miles do your shoes have ? if you chose to get new shoes, definitely get them now. You shouldn't have to "break in" running shoes, but some times they do feel different (may rub in a spot the previous never did) so better to figure it out before the race.

KSH - Congrats on your run !

Grog - What are you training for ? Good luck on your run tomorrow !

yellow - I love trail runs ! and you have a legit excuse to go slower
btchance2010-05-02 13:52:59 +0000 #6
Good luck Colby!! I know you'll do great, and once you get to the race you'll probably be glad that you cut back the mileage. Don't have any good recommendations about the shoes. I needed a new pair going into the 1/2 mary, but waited until afterwards to get them. My feet definately hurt, but they were wha my feet were used to.

As far as what to wear, I've done a duathlon with armwarmers - just pushed them down when it got too warm. I did my 1/2 mary in a long sleeved shirt that I could tie around my waist if it got too warm. Both work equally well in my opinion.

Grog - good for you going out and volunteering - we all appreciate each and everyone of you.

KSH - good job with the run. You'll slowly get longer runs in and faster ones too! Just don't push it too much and get hurt again.

Yellow - I can't imagine running in mud like that. Great job!

Seychelle - good luck at the surgeon's office. Hopefully you'll get an answer to the problems and you'll be out there with us.

As for me, my longest run was just over 3miles, had a couple of hills in it, though. I'm just aiming to not lose any of the fitness I gained from this. I was pleasantly surprised when I took 2 minutes off of my fastest time for running a 2.5 mile loop with a decent hill. Yippee! 10min mile down to 9.2min mile. Without speed work, just LSD. Yes ladies, distance running really does help speed
seychelle2010-05-02 14:59:03 +0000 #7

Originally Posted by btchance

Yes ladies, distance running really does help speed

Hard to believe, but yes it does !
Grog2010-05-02 14:37:18 +0000 #8

Originally Posted by seychelle

Grog - What are you training for ? Good luck on your run tomorrow !

Vancouver Half-Marathon (my first). (oh, and a sprint triathlon in March, but that shouldn't be an issue, for the running part at least)

I hope your feet/ankle/legs feel better soon. How annoying!



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