Guess my 20 miler time: I ran 6.29 miles in the first hour + highest mileage week in a year.Posted: July 31, 2010 | Author: bqx40 | Filed under: workout commentary | Tags: long run, negative splits | Leave a comment »
This was not a set up for a good long run today:
- I had a mid-back spasm in the first mile of my 5-miler yesterday morning that was still bothering me this morning. [Managed to fight for a 9’22” pace yesterday]
- The first hour of the run didn’t break 9:30 pace, the second hour was still about 9:12 pace.
- It poured rain for at least the hour of my run this morning, making my shoes incredibly heavy until the water mostly emptied after about 12 miles.
- I was wrapping up my highest mileage week in a year–75 miles–after 70 miles last week.
- I was wrapping up my highest mileage month ever [312 miles].
- I had two gels for a 20-miler [I usually use at least 3, but I take 5]
- My last two 20-milers together averaged well over 10 minutes per mile, but my target was sub-9 [under 3 hours for 20].
The results were considerably better than expected. I stopped for a potty break before mile 10, but also had to fight through running on the side of Hurstbourne Parkway that didn’t have a sidewalk. No, I didn’t run on the road; I ran in the un-mowed uneven weeds at were at times knee-high.
My first 6 miles were okay, but slower than I expected, at a 9:34 pace.
My second 6 miles were more respectable, at a 9:15 pace.
It was at the 2 hour mark that I decided: I only had 7.2 miles to go, and 8:20 [7.2 mph] is a comfortable “cruising” pace for me. Therefore, I should be able to finish in 3 hours. At that point, my mental will recovered from 4 months of not caring and leaving my legs with no support. Not only did I hit three hours, but I also had sub-8 splits a couple of times in the last hour.