After the breakthrough tempo run I took the next day off of running. I did ride the bike trainer. I have been doing well on the bike trainer – having ridden for 45 minutes 5 out of the past 6 days.
So after I rode the trainer I ate some breakfast and got a little stir crazy. I had planned on going to the track in the early evening and doing some intervals. I actually hate to train in the evening. That is the time that excuses creep into my mind. I thought that if I waited until later then there might be a chance that it would not happen. I had also been neglecting the long run.
So, even though the temperature was in the 30’s I hit the trail so to speak. That race in Baton Rouge was at 32 degrees and although I was cold at the start and finish – in retrospect the conditions were just about perfect. I knew that I would not be running at that intensity so I put just a little bit more clothing on. Actually, I wore just about the same outfit. I ran in triathlon shorts, a base layer and a thick performance light weight pull over. And of course gloves.
I headed out with the latest running / fitness / triathlon podcasts loaded up. I also had two gels stuffed in pockets. This would be an easy run and I was going to keep my heart rate in the 140’s. I also ran along the trace in the soft pine straw. This was not a hard or fast run but I was determined to get a little distance. I took a gel at Epley Station (about 6.25 miles into the run – 50 minutes) and then I jumped off of the trace and ran along the undulating horse trail. It was a nice change of pace. I had thoughts of running further and further out but I have a better understanding of my limitations. A year ago I got into some trouble when I just felt invincible. I had turned an 8 – 10 mile run into something like 16 miles – on and off the trace – and I paid the price. It was too much too soon and my body responded. My Achilles started to really hurt. I called for an EVAC (first and only time – I was embarrassed) and limped to Clyde Station. I had to get a ride home. I was lucky because I never run with a cell phone.
I would play it smart this time (no cell phone – anyway). At 7.5 miles I turned around and headed home. Back at Epley Station I took another gel and continued. My pace stayed consistent throughout the run and I was not hurting. It did get a little harder as I wrapped up but nothing that would cause me to slow down or walk or anything. Towards the end of the run I was listening to an interview with an ultra marathoner / ultra marathoner coach. They were asking him how you train for a 50 mile race. Do you just run progressively longer – like a 40 mile training run? He said no – You will not be able to recover very well with that kind of mileage but that you work up to running 20 miles back-to-back (like on a Saturday and then again on a Sunday). He said “You learn to run on tired legs.”
I finished up with 15 miles at 8:34 pace. I need to be almost exactly 1 minute per mile faster and for the full marathon to Boston Qualify. This is going to be tough
I am meeting Charles to map out the Stream Whistle 12k - link to pdf registration (New Year’s Day) route today – so with running from my house I should get over 10 miles – I guess that will be running on tired legs!