Good golly! We’re more than half way through August! (This is about the time panic begins to settle in the pit of my stomach due to the anticipation of the “S” word - school, that is.) But this year I’m bound and determined to enjoy every last minute of vacation and not get too worked up over…you-know-what. (I’ve forbidden myself from uttering the word until August 25.)
As I reflect upon this past week of training, I’m pleased. I’m pleased that I’m sticking to my plans. I’m pleased that I’m getting stronger. I’m pleased that I’m meeting new people. I’m pleased that I’m remembering to incorporate stretching into each workout. The following represents my week of running for August 13 – 19, 2007.
August 13, 2007 – Easy semi-long run – 9.2 miles. (Forgot my GPS and watch; therefore, I don’t know my pace.)
August 14, 2007 – Speed Session- 6.80 miles total. Warm-up = 2.0, Speed work = 4 x 800m with 200m recovery between each, Cool down = 1.8.
August 15, 2007 – Easy semi-long run – 7.2 miles total
August 16, 2007 – Tempo Run – 6.0 miles total. Warm-up = 2.0, 3 x 1 mile with 1 minutes recovery between each at 7:40, 7:25, and 7:50, respectively. Cool-down = 1.0 miles.
August 17, 2007 – REST!
August 18, 2007 – Long Run – 19.3 miles in 2:49:31, 8:47 pace. Nice route, although I hadn’t anticipated it being this long.
August 19, 2007 – REST!
Total Miles Run for the Week = 48.7
Total Miles Run Year to Date = 1,163.20
Before I closed my eyes Friday night, I had every intention of running with my new group of friends at Fleet Feet Saturday morning. In fact, I was excited about it! This would be the first time in several months that I actually ran a long run with another human being, instead of just my ipod.
We were planning to start our run at 7:00 am sharp, and our coach, Mark, had maps of varying lengths already for us. YES! This would eliminate my need to focus on my beloved GPS and just enjoy the company of others. Imagine my disappointment when I woke up at 6:35 Saturday morning and realized that there was no way I could make it to Fleet Feet by 7:00 to run with my new partners!
What will I do? Now, if you’ve been reading my blog you’ve probably figured out that I’m a pretty scheduled person, and this really threw a monkey wrench in my plan! I looked on the Fleet Feet website to see if I could find a route that was about 17 miles long. Lucky for me, the FF folks had detailed an 18 mile route that was easy to remember; so I drove to the store and set off on my run with my ipod and GPS accompanying me.
What a great route! The first 8.5 – 9 miles consisted of rolling hills, nothing too steep, and the remaining miles were flat and scenic. Just one problem, however: this was NOT 18 miles; it was 19.3! Coach Mark’s instructions were to run 17 miles with the last 4 miles at marathon goal pace (8:50 per mile). Instead, I ended up running 19.3 miles at an average of 8:47 per mile for the entire run!
My question to you long distance runners is this: How often do you drink on your long runs? Mark suggests drinking every 2 to 3 miles, others say every hour, but I’m wondering what YOU do.