A few weeks ago, in a fit of frustration about the pace of my long runs going in what seemed to me the WRONG direction, I had a long chat with my coach. I was worried my long run wasn't 'long enough' and that keeping them easy and effortless was resulting in paces that made me doubt my past running abilities. ie, How did I EVER run my half marathon PR?!
He convinced me to try to understand the method to his madness. We reviewed the paces of my long runs when I ran my marathon PR in 2009. Interestingly enough, they were quite similar, just longer. My coach has gotten me happy and healthy to this point, so I am trying to trust the process. However, he also told me to 'SPEED UP and starting WALKING' huh??!
So over the past two weeks, my three long runs have been at a faster pace (and interestingly enough, same average HR) and have included 1-min walk breaks. Even with the addition of 8-10 minutes of walking, my overall paces of my long runs have improved by over a minute, and are finally to a place where I am seeing and trusting my fitness and able to believe in some of my goals for race day.
This morning I had 2:30 on my schedule as my final (and longest) long run. I have been waiting to have the fitness to run the Mt. Vernon-Custis-WO&D 'Triangle' and I decided this morning I was finally going to attempt it. I mapped it out, and at about 16 miles, I knew it would put me over 2:30, but knowing I would have at least 10x1 minute walk breaks, I justified it in my mind, as I would still only be 'running' very close to 2:30.
He convinced me to try to understand the method to his madness. We reviewed the paces of my long runs when I ran my marathon PR in 2009. Interestingly enough, they were quite similar, just longer. My coach has gotten me happy and healthy to this point, so I am trying to trust the process. However, he also told me to 'SPEED UP and starting WALKING' huh??!
So over the past two weeks, my three long runs have been at a faster pace (and interestingly enough, same average HR) and have included 1-min walk breaks. Even with the addition of 8-10 minutes of walking, my overall paces of my long runs have improved by over a minute, and are finally to a place where I am seeing and trusting my fitness and able to believe in some of my goals for race day.
This morning I had 2:30 on my schedule as my final (and longest) long run. I have been waiting to have the fitness to run the Mt. Vernon-Custis-WO&D 'Triangle' and I decided this morning I was finally going to attempt it. I mapped it out, and at about 16 miles, I knew it would put me over 2:30, but knowing I would have at least 10x1 minute walk breaks, I justified it in my mind, as I would still only be 'running' very close to 2:30.
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| Mt. Vernon - Custis - WO&D Loop |
I LOVED this run :) I had the company of my chatty neighbor for the first few miles, saw a cool guy on a pink huffy around mile 3, felt strong when I reached half way, and didn't panic when my pace climbed as I counted down the 4 hilly miles on the Custis Trail until I would hit the final 6 net downhill miles on the WO&D. Yes, my feet were screaming by the end and my walk breaks were coming closer together, but I am finally FINALLY feeling better about my running.
Based on the course profile of IMMT and reading race reports from the 70.3, I wanted to pick a hilly course my my last long run, and am hoping the end results of today's run will help me be confident come race day.
Walk breaks are a funny thing. I will be using them on race day, and I'm glad I have taken the past few weeks to understand they don't hurt but have helped my long running.
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| Shhhh I may have 'power walked' some of the steeper hills on the Custis :) |
OMG, running up the custis is like climbing Mount Everest in comparison to the hills in the first and last 2 miles of the IMMT run course.
ReplyDeleteOf course, they WILL feel like Mount Everest on lap #2
Nice job!!!
OMG You just made my day! My run today was about 700 ft of climbing - but I guess that was all during the 4 miles on Custis vs. the entire loop at MT. Thanks!! See you soon! Good luck getting though the last big push.
DeleteThat's an impressive last long run! Faster running with walking will definitely pay off during the ironman when you get to walk through aid stations without feeling like you are losing time. Good luck with the rest of training!
ReplyDeleteI'll bet that was a stunning route! Faster pace @ same heart rate = progress!!
ReplyDeleteNice!! Awesome loop too! You are SO ready for IM Mt Tremblant, I am so excited for you!
ReplyDeleteI enjoy that loop, though I normally do it in the opposite direction!
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