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    MOBYCARP   130,922
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Slow Sunday Run

Sunday, February 03, 2013

The plan was to run on Sunday afternoon, listening to my body to see how far I'd run.

The first thing my body said was, "I need some more sleep." I figured this would be a 20 minute nap; but the body sucked up an hour of shut-eye from 2 to 3. Then after getting started slowly, I didn't hit the road running till about 4:30. That's about the same time frame as Friday, so I knew what to expect. Dusk would fall while I ran, so I wore my reflective harness, headlight, and tail light.

The weather was better for running than it has been lately. The temperature started at 26 F, falling to 24 F as I ran; but the wind was a gentle 6 mph from the north. I set out to run slow, and decide while running whether it would be a long run or not. Running slow was motivated by my recent issues with various body parts. Perhaps because of the more immediate motivation, I managed to keep the pace slower than 8 minutes per mile for the first 3 miles, which was about 2 more miles than I thought I could do.

After about 3 and a half miles, I decided I'd go to make this the long run, completing the transition of the long run from Saturday to Sunday. The same hamstring as Friday briefly mentioned its presence about mile 4, then quieted down.

After about 4 and a half miles, I had some running on sidewalks. Mostly, there was a clear path wide enough to run on; but some driveways presented snow to dodge. I made a conscious effort to make the adjustments in stride gentle, to be kind to the legs. Speed is not a concern today. It was a blessing that I didn't need to dodge for footing where I was running on the road shoulders, as they were mostly clear; the only spot where I was forced to run on a snowy shoulder was at the crest of the big hill.

The idea was a long run, but let's not be stupid about it. The later part of the route had opportunities to add distance or cut some out. By the time I got to 5 and a half miles, I knew I wasn't going to be adding enough distance to get to 8 miles. This would be longer than 10K, but perhaps not much longer. When I got back to my driveway, it was about 53 minutes. What the heck, let's run up the street enough to get that 11th Spark Point. Ran a bit farther than planned to cross the road in favorable traffic; then the second time past my driveway I was close to 7 miles. I decided to run just to 7 miles, and that's what I did.

It came out to 7.01 miles in 56:21, for an average pace of 8:03 per mile. I got some hill work in, and I managed to slow down for the 7th mile:



I did speed up going down hills, but managed to slow down again after the steep downhills. Runkeeper reports 103 feet of change from the lowest to highest elevation on the route:



Did my walking cooldown, came in, and stretched during the Super Bowl pregame blather. The same thigh from Friday displayed some walking weakness while getting around the house, but nowhere near as bad as Friday. The bad foot, which had grumbled late in the run, wasn't particularly bothered by walking around barefoot to get my shower.

That's the long slow run for this week, though perhaps "long" is an overstatement. But it's where I am right now. It leaves open the possibility that I will be able to run a half marathon at the end of April. There's a lot of progress needed to get to that point, and it doesn't look like a certainty; but it looks possible.

Life is good.
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  Member Comments About This Blog Post:

BLITZEN40 2/4/2013 6:57PM

    7 miles is a long way! Especially in 26 degree weather. emoticon

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BBECKER1955 2/4/2013 5:51PM

    Great job!

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PLMITCH 2/4/2013 11:19AM

    emoticon

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RUN4FOOD 2/4/2013 7:33AM

    5 more miles. I think you can do it if you keep taking it slow and take the time to take care of your sore spots.
Best of luck to you.

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ONEKIDSMOM 2/4/2013 7:02AM

    I'd call it long. In a training cycle for a half in April, it's probably about right. I'm always second guessing my training plan / execution, but in the end... gotta set ol' Polly P. to the side... it gets done. The important thing is getting it done.

emoticon p.s. The lights out after half time did me in. Fell asleep soon after they resumed play, but awoke in time to see the Ravens celebrate their last field goal and winning the game. Also well done.

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HAKAPES 2/4/2013 5:51AM

    I like that you know when you do speed, and when you do gentle. I think this approach will yield good results on the long term. There's lots of time until April. I'm interested to read how you progress later!
emoticon

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NWFL59 2/3/2013 10:06PM

    emoticon emoticon emoticon emoticon emoticon emoticon

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RG_DFW 2/3/2013 9:56PM

    Good deal

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MSLZZY 2/3/2013 9:14PM

    Don't rule anything out at this point. You did well today.

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