This past weekend, I did a long run of 11.5 miles. A good distance to get me warmed up for this weekend's jaunt of 13 miles. I realized, though, that Sunday's 11.5 miles will be my shortest long run for the next 18 weeks. Yikes. From here on out, I bounce around between 13 and 20 miles. (Once again, I must state the crazy fact that I will run 20 miles 5 times during this program. 5 TIMES.) 11.5 miles seems like a pretty short run, in fact.
The run went fine; had plenty of Gatorade and Sport Beans. I even stopped by the boathouse on Calhoun and filled up my two empty flasks with water. I was well-hydrated and well-fueled. And flying. Well, for me anyway. My average pace for those 11.5 miles was 9:23. It was supposed to be about 10:00. I felt fine during and after the run, though. So...what do I do about my pace?!
I figure that I have two options. One, I can work harder to slow myself down. My long runs should now be run at a 10:30 to 10:45 pace. That seems so impossibly slow to me, but I guess once you start getting up to 18 miles, that might not seem so bad. These paces are based on a 27:00 5K time, and a planned marathon pace (PMP) of 10:00.
Officially, my 5K time is 26:00. When I first started doing the FIRST half program, the paces associated with the 26:00 5K seemed insane. But now, those paces don't look entirely impossible. A 26:00 5K prescribes a PMP of 9:39. Not completely crazy...
I know, I know--for anyone who reads this, you're probably thinking, "Shut up about your pace already! If you can run faster, run faster!" Well, that's what I've decided to do. I will do my speedwork tonight, utilizing the 26:00 5K paces. Tonight is 3 x 1600 meters (my favorite :P), and each rep needs to be run in 8:09. I can do it. I'll have to do a really good, long warm-up and probably some strides to get my speed up before I begin the first interval, but I can do it. Woohoo!
On a different note, this weekend is moving weekend. YAY! I could not be happier to leave One Ten Grant. The stupid elevator is not working AGAIN. Please tell me why we are paying $1300 or more and our elevators don't work? It's ridiculous. It's a run-down building that's not worth the money. I can't wait to move into the convent, into our funky loft and hit all the hipster NE bars. It will be fun.
posted by Lola @ 11:28 AM
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