A 26K/16M Medium Long Run
Tonight I had my 14K/8.7M speed run (>5:15/K or 8:30/M pace) on the schedule, but concern that a couple meetings this week will mess up my higher mileage runs lead to a shift in plans. I decided to go for a medium long run, distance to be determined when I got out there. I headed out over my normal 14K route, then turned just past the 9K/5.6M point and headed over the railroad bridge separating my route with my running clubs trails. I decided to run the 11K/7M loop and then cross back over and finish my 14K route. I maintained a fairly steady pace and finished the roughly 26K/16M run in 2:35:14, for an average pace of 5:58/K (9:37/M), almost my planned marathon pace.
The last 5K were pure hell, my quads complained bitterly every last step of the way. But I knew it was just whining and pushed on home, barely breaking my pace! Now as I type my quads are getting their revenge, wow! Tomorrow I am taking a rest day (I have to work late) so hopefully I'll be back in shape by Wednesday night.
Comments
Your race plan reminds me of my second year of running and racing: Central Park, NYC and 1 hr around. 46 for the year! It was fun.
Posted by: olga | August 14, 2006 7:33 PM
8 mile speed run? I wish I could be there!
Posted by: rachel | August 14, 2006 10:17 PM
Oh how the quads can bark when you are on the trail. A little ice and Advil should do the trick. After my total lapse and mental questioning I had a great 5 mile "speed" trail run and had a blast! It feels good to be back at it. Glad you are on track! When is the big race day?
Posted by: turnip | August 15, 2006 2:25 AM
I think it is interesting that a 16 miler is now only a medium long run for you. Looks like a busy race schedule below, but I am with you about trying to do as many as possible without upsetting your wife.
Posted by: Rob | August 15, 2006 2:34 AM
Very nice, Jack. Did I ask if you listened to music when you ran? ANd you know, a nice ice bath might help those quads.
Posted by: Jon in Michigan | August 15, 2006 12:21 PM
I can't wait to see how you do in your marathon. You've had some great training runs!
Posted by: Sarah | August 15, 2006 6:54 PM
Jack,
That looks like a fun race schedule! So you are getting ready to start the taper - I can't wait to hear how the marathon goes.
Posted by: backofpack | August 16, 2006 4:48 AM
I read your ultra-serve profile thing:)
Welcome in!
Posted by: olga | August 16, 2006 5:56 PM