Week 9/17 HM Training - Run #4 LSD 20 km

Today was my LSD - 12 miles (~19.5 km). I decided to run an even 20 km, and to split my run into 4 X 5 km runs.

William Wallace and I headed out together, and it was a terrific morning for a long run. There wasn't a hot sun - it was cloudy - and the temperature was in the 20 degrees C range (70-ish degrees F). We had a heavy downpour yesterday and in the night so I put my older shoes on in expectation of getting my feet wet in puddles (didn't happen). I was very grateful for the lack of heat and humidity for this run. :)

I am very, very happy with this run, and my reasons for being happy with it have nothing to do with PBs (in fact, I was 2 minutes slower than in past runs):

Happy Reason #1:

I looked forward to this run. :) I really like not feeling overwhelmed by the distance I see on my training schedule. I didn't feel any pressure about this one at all. I headed out as if it was a regular run (even though it is clearly not a regular run for me). :) This is a very sweet feeling. I'm in awe of runners who run this distance regularly so, for me, it's very cool. :)

Happy Reason #2

This is connected to the reason I've stated above, but I am feeling very jazzed about running this distance a minimum of three times by now (I'm including the 22.5 km from last weekend in this equation). I walked/ran a 20 km distance once last year before my half marathon.* This year, I am three weeks away from my first half marathon of the year, and I am feeling the difference. I enjoy seeing this much improvement in both my ability to run this distance without needing walk breaks, and my ability to do this by July/August of this year. :)

*For clarification, I am not saying this as if this was a 'bad' thing ... I was following a first time/half marathon plan that was focused 'solely' on starting/finishing a half marathon (it was a PR just to finish). I'm still very proud/pleased that I did this. :)

Happy Reason #3

I didn't have my Garmin set to anything but 'Distance." I ran according to how I felt and checked my Garmin occasionally to see where I was at with my 'mental' breakdown of the LSD into four, equal parts. My desire was to run consistent splits and to be able to feel this consistency. I followed my training book's advice - go out slower, take longer to warm up, keep in mind that this is no longer "the" run of the week, but one of three specific runs of the week. It was good advice. :)

Happy Reason #4

While running, I "felt" that my third 5 km section was faster than the previous two. I was excited by the prospect of checking my splits and seeing a faster pace during this third section of my run.

Happy Reason #5

I knew I would start feeling more sluggish at the end of my run; this was expected since my body is still learning to adjust to this distance. However, I was hoping for a sense that this 'sluggishness' would still feel stronger than in my previous LSDs at this distance. I'm pleased with how I pushed myself through it at the end.

First 5 km:

7:45, 7:44, 7:37, 7:34, 7:29

38:06

Second 5 km:

7:32, 7:33, 7:31, 7:40, 7:42

38:54

Third 5 km:

7:37, 7:24, 7:22, 7:28, 7:40

37:30

Final 5 km:

7:23, 7:38, 7:29, 7:43, 7:42

38:52

Early to bed tonight because I am pooped after this. No run tomorrow because it's rest day, and then more-than-likely my hill workout on Tuesday.

Cheers! :)

Week 6/17 HM Training - Run #5 20K PB

As of today, I have accumulated multiple PB's ... :)

PB weekly mileage = 61.7 km (38.3 miles)

PB monthly mileage = 220.3 km (136.9 miles)

I am counting the following because my current training program scheduled me to leap from an LSD of 16K/10 miles to an LSD of 19.5K/12 miles in one week. However, I still want to track the in-between kms. I have run these distances only twice before - the first time when training for my HM last year (using the 10:1 run/walk method), and then during my actual HM last October.

This is why this is such a big deal to me. :)

I achieved the following by running slowly, but solidly, with one brief stop - one to scoop up Wallace poop - and one "walk up a small hill" at then end of my run (you can see the pace plummet slightly between 19K and 20K):

PB 17K training run = 2:05:23 (7:23/km ... 11:52/mile)

2010 - 2:16:05

PB 18K training run = 2:12:54 (7:23/km ... 11:52/mile)

2010 - 2:17:28

PB 19K training run = 2:20:38 (7:24/km ... 11:55/mile)

PB 19.5K / 12 miles = 2:24:56 (7:26/km ... 11:58/mile)

PB 20K = 2:29:13 (7:28/km ... 12:00/mile)

2010 - 2:39:41

I Ran 20K Today !!!!!!! :) :) :)

2:39:41

Pace 7:59 min/km

It was a busy long weekend on this end with my mom and my sister's family (BIL + 3 kids under 5 years old!) here for Thanksgiving. This is why I was sooooo determined to get that 20K under my belt before they arrived Saturday afternoon because I knew my schedule would be upended and my runs affected.

Saturday morning was a *perfect* morning for running. The sun was out but it wasn't hot. It was just the right temperature for running in a tech T and shorts, but walkers and cyclists had jackets on. I wasn't "sweaty" but had a little glow happening, and this after 20K! I am so glad I was out and running because the weather just doesn't get better than this! And the scenery was wonderful, too, with fall leaves turning brilliant shades of orange and yellow and red. I lived in British Columbia for 10 years and only felt "homesick" for Ontario in the fall because the autumn season there is just not like it is here! :)

If I was writing this blog at the 9K mark, I would have written about how good I felt and how I could run forever! My pace was good, I felt great, and I also felt like I was truly a runner.

However, soon after the 10K mark, I could feel the sluggish feeling start and my second split proved to be tougher than my first split, which surprised me. I actually felt like I hit a bit of a wall and actually contemplated shortening my run. Luckily, by the time I reached the point in the path where I could go "this way" to get home quickly or "that way" to continue my run, I felt a mini surge and chose to continue running for another 4.5K ...

The last 2K were slower and I really had to work at it to keep going, but I did it! 20K officially under my belt and this is what I needed to know that, in two week's time, I really am capable of running a half marathon! :)

In spite of not feeling strong the whole time, like I did when I ran my 18K two weeks ago, I was delighted to see my time. The 2:30 zone is not so unrealistic after all! :) I have noticed my trend of long runs is "okay" one week and "great" the following so I am taking it as a "good sign" that this this 20K was "okay" ergo my next run, the half marathon, will be great! :) I am keeping in mind that I woke up @ 4:30 when Ben's alarm went off and I only dozed after this so I had a short night of sleep. One other time when I had a run like this was the last time when my sister visited and I was up late and up early for my 17K run. A lack of sleep really affects me!

I found sleeping a little uncomfortable after this run. In hindsight, I should have slept with a pillow between my legs as my joints where the legs join the hips (hip flexors?) were a little sore and ached when my top leg hung down while sleeping on my side. I am sure this run contributed to my tiredness this weekend, too! For the first time, I experience chafing along my bra line. My sister experiences this often, but I have not been affected by it until my 20K. I may need to get BodyGlide before my half marathon so that this does not happen again during my race.

By the way, my sister looks" like a runner now, as in she has a runner's body. We were discussing it this trip, too. She feels better about herself than ever and attributes he new running times and shape to a great program she has been following for setting a new PR for a half marathon (she has two accomplished already). She has been running since March 2009 so it goes to show that it takes 3 cycles of six months to change your frame (I am referring to a learning I read from Kathrine Switzer's book - it takes 2 weeks to change your cardio, 3 months to change your muscles, and six months to change your "skeletal" frame (ligaments, etc.)). It encourages me to keep going with this, to keep persevering. She looks and feels great, and I hope she kicks ass at her half marathon, the Goodlife Fitness one in Toronto. :) :) :)