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Saturday Long Run

Saturday, January 05, 2013

I got a break from the bad weather. There was no new snow overnight, and it was a balmy 31° F when I went out for my long slow run this morning. The shoulders looked pretty good on my street, so I decided to run a new route with more little hills, going further from home than I have so far this season. The fact that the bad foot felt as good as it has before a long run in several weeks played into this as well.

The shoulders were mostly clear, with patches of loose packed snow. The sidewalks were mostly uncleared. At the first minute, RunKeeper announced my pace as 8:05 per mile. I thought I'd figured out how to start the app right and got the pace down! This turned out to be an illusion; mile 1 clocked in at 7:47.

Over the course of the run, my average pace got faster. By the time I hit mile 6, I gave up on trying to slow to an 8 minute mile and just ran at whatever was easy and comfortable. Any noticeable slowdowns in the last 2 miles were from snow underfoot; there was more on the side road late in the route.

The RunKeeper chart and splits:

For reference, there is a 109 foot difference in elevation from the low to high points in the run. My big hill didn't feel so big because this route didn't go down as low before the big hill (run the easier direction). The ups and downs from mile 3 to about mile 6 were the new part of the route, and they weren't as challenging as I expected.

The final numbers were 8.29 miles in 1:03:02, for an average pace of 7:36 per mile. Yeah, that's faster than a long slow run should be. Maybe I'll be better at slowing down when I'm able to do longer runs. Or I might just always have trouble running slow on downhill stretches and slowing down enough after the downhill stretches.

The bad foot complained a bit at 59 minutes, but that was so close to home that I just kept going. It doesn't seem to be complaining very loudly now, but tomorrow will be a better indicator of how much progress I've made on that front. If tomorrow is as much improved over last Sunday as today seems to be over last Saturday, next week I'll stretch the long run to 9 miles.

I'm very close to putting money down to enter the Flower City Challenge Half Marathon on April 28. I have two weeks before the entry fee goes from $50 to $55; if the foot improves as much as I hope, I'll put down the cash at the cheaper rate.

Scheduling for training between now and April 28 will be challenging, but sometimes you just have to try to get things done. This might be one of those times.
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Member Comments About This Blog Post
    dude, your pace is amazing, even in the snow. I think that needs to sink in, you are a far better runner than you give yourself credit for. my prediction is that if you will properly pace yourself, you will DOMINATE your first half.
    1931 days ago
    Amazing pace especially in the snow! Way to go!
    1932 days ago
    Keep up the good work!
    1933 days ago
    Sounds like another great run. All of us wish we could run you pace for 9 miles, or even 1 mile.
    Keep up the good work.
    1933 days ago
    Sounds like a lovely run.
    I'm so glad your bad foot is doing well and you can do regular long runs now!
    1933 days ago
  • ALLISON145
    Your slow pace is my incredible.. strike that, impossible pace. LOL! Nice to be tall in that regard, eh? :)
    1934 days ago
    So great that you can plan for a HM this spring, Kevin.
    1934 days ago
  • RG_DFW
    1934 days ago
    Good ol' LSD (long slow distance).
    Congrats on doing it in the snow.
    1934 days ago
    I admire your "slow" pace. I think I'll wait awhile
    before I dare you to a race LOL!
    1934 days ago
    Got my fingers crossed for you, bro! I did my long-slow today, too... and outside, which is NOT the norm for me, especially when the footing is spotty, which it was. Did 11.81 miles in a whole lot longer than you... 2 hours and 30 minutes. For almost as slow a pace as the Jeff Galloway folks want me to run it. But mainly hampered by the footing.

    Feeling good about this as a starting point to the build up for May.

    Good luck with your crazy schedule training for April. emoticon emoticon
    1934 days ago
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