Welcome back everyone. In this episode, I talk about the frustrations of injuries and how to best mentally deal with them. Then, I get into the long run and if the 20-miler is worth it for the marathon before finishing with a story about personal loss and how it made me think about the positives of running.
Location: Pasadena, CA.
Temperature: Partly sunny, 72 to 79 degrees, 85% humidity with a 68-degree dew point to start then 66% humidity with a 67-degree dew point at end of run
Type of Run: Long
Length: 22.02 miles
Type of route: Some flat, some gradual uphill and downhill, two downhill descents and two uphill climbs
Time: 2 hours, 40 minutes, 30 seconds
Pace per mile: 7:18
Average heart rate: 149
Reason for Run: This was my last long run of 20 miles or more for this training cycle. The original plan for this long run was to run portions of it just below and at marathon race pace. However, I felt the humidity and warmer-than-usual morning temperatures warranted adjustment to avoid exhaustion and dehydration that could hinder the time it takes to recover from such a long run. With the marathon only 20 days away, this was a risk I didn’t want to take. I increased my pace for about 13 miles to 20 to 30 seconds per mile faster than my usual long run pace. The goal was to gauge if the body can handle an increased pace in the middle of a very long run.
How did I feel? Mostly good but the high dew point and humidity made things uncomfortable. When I finished the run, I was absolutely soaked. My shirt and shorts were just drenched in sweat. The cooler temperature made things a little more bearable but I just couldn’t believe how soaked I was. Because of the high humidity, I felt it prudent to adjust the workout because humidity prevents evaporation of sweat which is how the body cools down during workouts. I didn’t want to chance anything going wrong. Also, while the temperature in the morning was lower than in the previous several days, it was still warm for long run/marathon standards. These weather conditions just weren’t right for an extremely difficult long run workout so I made it a moderate long run.
I held up well. I took it very easy for the first 3 miles. Then, for the next 13 miles, I averaged a 7:06 to 7:09 per mile pace. I slowed down for some recovery in miles 17 to 20 then picked up the pace the final two miles. My legs felt relatively fine a few hours after the run which is good because it means they’re getting used to all the miles over the past several weeks. That’s not say they were or are fresh but that they are not sore, achy or heavy.
I only have a few more intense workouts before the big race. The key now is to be smart and make sure not to exhaust myself or wear down my legs too much before the marathon.
Running With You,
Donald
Location: Santa Maria, CA.
Temperature: Mostly sunny, 66 degrees
Type of Run: Long
Length: 15.03 miles
Type of route: flat
Time: 1 hour, 52 minutes, 13 seconds
Pace per mile: 7:28
Average heart rate: 140
Reason for Run: The long run is designed to build physical and mental strength as well as endurance. The body goes through changes when running long. It becomes more efficient burning fat as fuel. The heart gets stronger and more efficient pumping blood. Cells deliver and consume energy more efficiently. The long run today was on the shorter side for long runs as I’m building back up to normal marathon training mileage. I don’t want to burn my legs out a little over a week after a half marathon. Next week’s long run will be longer.
How did I feel? Good. The cooler weather makes such a big difference. It’s just a lot easier to handle a long run when it’s under 70 degrees than when it’s over 80 degrees. I feel spoiled..lol! There was no pain again in my left thigh but it’s not quite 100%. I’d say 93% to 95%. There was no fatigue at all today. I should add running in a new area makes the run seem longer than what it would be if I was in a more familiar area. This is obviously psychological because 15 miles is 15 miles anywhere. However, when I don’t know an area, I tend to find a small section and just run loops around the same streets. This helps me avoid getting lost. However, it can also be boring and seems tedious. That’s just me though.
Running With You,
Donald
Confessions of a runner 