Nailing the long run
Thanks to Irene for the extremely overcast, humid day today.
Hurricane Irene tried to make my run miserable today, but I was having none of it. I’m far enough inland to not get impacted by heavy rain or wind, but the humidity she’s brought with it and slapped on most of Virginia was brutal this morning.
Sorry, but the weather wasn’t winning today.
Percival's Island bridge from Lynchburg into Amherst County.
I headed to Lynchburg for my 18 miler for a change of scenery — the plan was to run about 6 miles by myself, meet my friend Scott I met via Daily Mile a few months ago for about 7 miles, then finish the run off by myself.
What I didn’t anticipate was how dark it was just before 6 a.m. — I was a bit scared to park where I planned on parking and it was too dark to get on Percival’s Island for about 30 minutes.
So I parked near the downtown market where people were setting up for their busy morning, ran about a mile on the streets then headed down to my planned run along the bike path on the island.
The first 7 miles by myself were weird. I started intentionally slow — a 9:52 first mile — but gradually picked it up. I had that feeling of a good run on my hands. When I met Scott I was already drenched; the humidity was nuts. Where was Irene’s breeze?
Fortunately as Scott and I took off, we caught a few breaks with the wind. Our conversation was good and all over the place, but we had a nice pace throughout. I was not feeling tired at all.
When we separated, I still had about 3 miles to go. With no music like the first third of the run and no one to talk to, it was all about focusing on my breathing, my form and finishing the run strong.
I had no idea what my overall pace was. I knew that I set out with a goal of a 9-minute mile pace today, and in my head the only thing I could figure out was 162 minutes — 2 hours, 42 minutes. (I did the math as 9 times 9, then doubled it.) I looked at my watch with about a mile and a half to go and realized I could probably walk and hit that mark.
Besides a few glances at my watch after the first mile, I had no idea what I was doing. It turns out I was having the fastest long run beyond a half marathon that I’ve ever had and a negative split that I couldn’t even imagine.
My first half splits were: 9:52, 9:18, 9:12, 8:51, 8:51, 9:11, 9:22, 9:08 and 8:14 for a total of 1:21:59.
My second half splits were: 8:12, 8:36, 8:19, 8:27, 8:09, 8:20, 8:26, 8:39, 8:29 for a total of 1:15:37.
Really? A 6-minute difference? An 8:45 pace overall?
It’s such a different way of training for me, but I can’t help but like the feeling of a negative split. While today was a bit flatter than usual, I was intentional about doing something different and doing it faster.
The weather didn’t win and my mind didn’t win. It may have been the best long run I’ve ever had, but my focus is what lies ahead for the next 7 weeks before the Baltimore Marathon. My immediate focus is on a short recovery run tomorrow and a recovery week next week to give myself a break.
And then … my first 20 miler. After today, it’s a run I can’t wait to get to.
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Great job! I'm happy that Irene isn't breaking your spirits
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It seems to be dark until a bit after 6:00, and I guess that will just get later now. I had similar weather this morning. Sooo humid. There was a breeze once in a while, but there were long periods when it felt like the oxygen was sucked out of the air. I only ran 7 miles, but my shorts were so soaked with sweat by the time I was done, I had to change before I could stretch.
Yesterday was probably the worst so far with the humidity - some of the print on my insoles wore off on my socks. Sent from my Verizon Wireless BlackBerry
Cool photos, you get to run in some neat places.
That's awesome that you ran so fast without slaving to your watch. I didn't look at mine yesterday but I slowed down without looking at it. Oops.
Now you know I get to sleep in a little longer with it being so dark out at 6:00!
I'll still get out before 6 even in the dark. It's less time in the sun, and frees up my day more. Sent from my Verizon Wireless BlackBerry
You killed that run! I'm so glad the weather didn't beat you
I had my first 18 miler yesterday and I maintained very close to my 1/2 marathon pace (unintentionally - I kept trying to slow down but couldn't). I was thrilled.
Way to go!!! Beautiful area & pics!
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Man I'm so jealous. I'm currently training for my first full this Oct. and I've tried several times to get an 18 to 20 miler under my belt. And failed every time (I did hit 17 once). I think it's mostly a hydration issue, but I'm still experimenting.
Any chance you'd like to share your current fluid / fuel strategy (what and how often)? Thanks!!!
Thanks for the comment. I often “stage” my car. I'll usually run withmy dog 4-5 miles, stop at my house for water/GU, run another 3-4 milesat a nearby park to top off with water, run another few miles to mycar for another GU or more water, then finish off my run. This weekendwas an exception to my usual routine, but I still ran to where therewas a water fountain to top off. It helps in the humidity. I consumedabout 48 ounces of water during the run, and was well hydrated in thedays leading up to it.