As I start to get into the marathon build up, the Long Runs are starting to actually get, well - Long. This week is 16 miles. I've run this distance a few times in my last half marathon build up, so I pretty much knew what to expect. The Long Run has become the day I look forward to the most. As I work thru this training cycle for my first marathon, I'm really trying to embrace the Long Run physically and emotionally. In a few weeks I'll be in all new territory, and I'm looking forward to the challenge.
Yak Trax - Having said that, we got quite a bit of ice on Friday night before my long run Saturday morning. Luckily I just received my Yak Trax a few days earlier, so off I went to the C&O towpath, a hard packed dirt path that isnow covered in a thin layer of crunchy ice. The Trax worked quite well with traction, I never slipped. But, they are heavier (of course) than running without them. About 8 miles in I started to feel my hamstrings get a little tight and it felt like I was constantly going slightly uphill. I adjusted my pace based on feel and ended up about 15 seconds / mile slower than last week's 14 mile run. I was pretty wiped out after the run. It felt pretty hard- probably too hard . But I got it done.
I've been using UCAN before my long runs with good success. I've been using it on any run more than 90 minutes for a few months now, and it really seems to work. I HATE the taste of it. But, that's temporary - and it is works, I'll use it. Ran about two hrs this week and all is well.
Tuesday's workout was challenging from a "control" point of view. And, that is how it is supposed to be. The idea is to gradually pick up the pace, like a "progression" run, but not overdo it, so I can get to the end and NOT blow up half way through. Jay Johnson's workout is: 20' steady, 15' faster, 10' faster, 5' fast but controlled. No planned pace, but progressively get faster.....I almost got it right, but not quite. I able to speed up for each step but had a "lull" during the 15' segment. This kind of workout requires to learn how to "feel" the pace which was the point.
Weekly Miles: 54 (+ 3 mi power walk)
Long Run: 16
- Monday: 57 minutes easy including strides toward the end. 7.4 mi / 7:45 pace. Core work. Hip mobility stuff. Rolling and stretching.
- Tuesday: 70 minute run. 10' wu; 20' steady; 15' faster; 10' faster; 5' fast but controlled; 10' cd. Decent job controlling my paces. I started around 6:55-7:00 pace during the "steady" portion, and ended up about 6:20 pace at the end of the progression. Hip strength work. Upper body strength. Rolling and stretching.
- Wednesday: 71' min easy on WOD. Legs tired from yesterday, but not bad. 9.2 mi / 7:40 pace. Hip mobility work. Rolling and stretching.
- Thursday: 4 miles recovery / easy on treadmill. Legs still feeling a little heavy from two consecutive longer workouts. Wimped out using treadmill. COLD outside today. Rolling and stretching.
- Friday: 55 min easy including strides
- Saturday: 16 mi on an icy C&O tow path in Yak Trax. Avg about 7:30 / mile. Ended up being quite a hard workout that wore me out pretty good. I probably ran a little too hard in the Trax.
- Sunday: brisk walk of about 3 miles. Hip mobility and hip strength work. Upper body strength. Rolling and stretching.