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5ksandcabernets: I'm pooped

5ksandcabernets

Sunday, July 5, 2009

I'm pooped

Before all the fireworks and BBQ and hanging out with my son on the Fourth of July, I worked in a 20-mile run Saturday morning.

My plan was to do a progression run. Do the first five miles no faster than 8:45; The second five no faster than 8:30; The third five no faster than 8:15; and the last five no faster than 8:00 m/m average.

It was a progression run alright - progressively I felt worse after each mile. I guess when its 80 degrees and 80 percent humidity, the best laid plans don't often get carried out.

Here were my 5-mile average splits:

1-5:    8:57
7-10:   8:35 (Picked up the pace)
11-15: 8:59 (Took in a GU that didn't agree with me. Felt like crap the rest of the run)
16-20: 8:55

Total 20 miles in 2:57

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Did an 8-mile "recovery run" today (Sunday) and legs felt like lead the whole way. As one of the runners said, "I need a recovery run from my recovery run."

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The 20-miler gave me 60 miles for the week; my second 60-mile week in the last three weeks and the sixth consecutive week my total mileage has topped 50 miles. My legs are tired. But no injuries.

Next week, we start a new phase of training. We'll do a "steady-state" run on Thursdays, which probably means we'll do a 3 to 4 mile warm up, then run marathon pace or a little faster for four or five miles and then do a 1 to 2 mile cool down. For me, that'll mean hitting 7:30s in the middle of a what will probably be an 8 to 10-mile run.

I think I can do that.

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6 Comments:

Blogger Just_because_today said...

no sense in setting goals when it's that hot, besides long runs should be done a slower pace. You still got your miles in.

July 6, 2009 at 1:34 PM  
Anonymous Jess said...

I have had no luck making 20-milers into "tempo" or "progression" or anything other than "just finish."

Did you run today!? The weather was even worse than this weekend.

July 6, 2009 at 2:57 PM  
Blogger Kevin said...

Myriam - You are sooo right. Just getting the miles in is the important thing.

Jess - I ran 4 really slow miles today and yes, the humidity was terrible. I don't think I could have done that speedwork you did this morning with those 1/2-mile repeats uphill in sub 3:30s.....

July 6, 2009 at 3:03 PM  
Blogger lindsay said...

that's still not bad for a 20miler, but i can understand being bummed about being off. hope the legs are feeling better after a couple of easy days!

are you bumping the miles up again this week or resting a little?

July 7, 2009 at 7:31 AM  
Anonymous Single Mom Seeking said...

Hey, but where are the Dad-and-Noah 4th photos? No fair!! xoxo

July 7, 2009 at 1:20 PM  
Blogger Run For Life said...

Ugh, 80 and 80% humidity sounds like you'd be running through a blanket of grossness. Pretty good run for that weather!

July 8, 2009 at 3:13 PM  

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