After two weeks of hardly running, including two important long weekend runs of 18 and 20 miles, I played catch up. I’ve not caught up to the plan and I’m not right about it. Last weekend – a 3-dayer – I resumed running up a ladder (5 miles, 10 miles and 12.5 miles) to put some miles back on the board. This week I managed a 4- and 7- miler before today’s test of 20 miles.
The plan was to run from the house (2 miles) to Park Avenue and join the gang for 10 miles, then do a 6-mile loop and then home (+2). Total: 20 miles. There were dozens of runners out today. It was nice to see them all but it actually made for some crowded streets and corners along the route. I enjoyed all the company (spells of running with Leslie, Chris, Jack, John, Bob and Chad) and missed them when I had to go on my own for the final eight miles.
I only got 5.2 miles more done before my left foot starting hurting, more like a burning on the ball of my foot than anything else. I suspected a loose sock causing a blister so I pulled over to peel off the shoe and sock for a look. Just then Joan C. drove by and said out the window with a smile, “You’re so busted,” for not running. I could not have been happier to see her because I was pretty whipped as it was and I feared what aggravation lay ahead for my foot if I had to walk/jog/limp it in. She was sweet enough to give me a ride home so I could run another day. Yea!
Total 17.2 miles. 41 for the week, 90% of week goal. 47 miles to do next week.
Easy pace vs. Marathon pace?
I posted a question to Facebook that a few folks answered, yet I am still not believing them. When the schedule calls for an easy run, should that be slower than marathon race pace? I can’t seem to make it happen. I invariably pick up the tempo to suit the (usually) shorter distance on an easy pace run vs. the longer drawn out marathon race pace runs. My easy runs are around 9:30 pace and the long runs at 10:00+. I can’t seem to stay in first or second gear. How about you?
{ 5 comments… read them below or add one }
Darrell 01.24.10 at 7:59 pm
Hope the foot is OK.
I find I have to work really hard to run training specific paces, otherwisev I’m pretty much always about the same no matter the distance.
Joe Ely 01.24.10 at 9:26 pm
Good question on the pace.
Jeff Galloway (the coach I know best) is Very Big on running the long runs AT LEAST one minute per mile slower than the targeted marathon pace.
I think for a sub 4 hour marathoner, it would be quite key. I am not so sure if it is for a guy like me (and I think you) who sees most marathons in 4:45 range, plus or minus.
I’m more like my pal Darrell above. I kind of have one speed and that’s pretty much what I can do for any distance above 5 miles. For example, in my 20 miler yesterday, it came in at 10:48/mile. Just what it usually is. And just what my usual marathon is.
My thoughts!
Runner Susan 01.25.10 at 9:42 am
How many gears are there? My gear is always the slowest gear. Always. I wish I had more friends who would drive by and offer me rides home. Those are some good friends.
Cheryl 01.26.10 at 10:59 am
I find that the only difference between my long run pace and marathon pace is that I stop for water and will stop for a walk break, whereas (ideally) I don’t/won’t stop for breaks during the marathon. I’m running at around the same pace, though. Maybe after I complete another couple of marathons I’ll have a better response!
jeanne 02.17.10 at 8:44 am
i left a comment on 1/26 above and it says it is AWAITING MODERATION??? WHAT?! I’m so hurt!