Saturday, March 05, 2011

T-2 to LA, the last long run..

Today the last long run before LA. Originally I intended to do a 10 today (Sat) and the long run tomorrow, but the forecast was for rain tomorrow so we decided to switch the runs around.


I felt pretty good after a full rest day yesterday, and so decided to push at a high effort level.


The weather was great and there were a bunch of Team in Training people out doing their 10 mile run for San Diego (some doing Halfs some fulls) I ran into older fellow and struck up 
a conversation, being careful to do his pace which was about 11:30 (you can see that in the splits below for miles 8 and 9). He's doing the Big Sur in May..someday I'll have to try that one but it does have a mongo hill.


After we reached his turnaround I said goodbye and poured on the coal again. This was my first 20+ run with my Kinvaras and I was curious to see how my feet would react in the late stages of the run.


Here's my splits:


Split  Dist    Pace     HR       Cadence
1 1.00 10:27 111 84
2 1.00 09:18 120 87
3 1.00 10:00 118 84
4 1.00 09:32 121 86
5 1.00 08:58 125 87
6 1.00 09:27 120 85
7 1.00 09:39 123 86
8 1.00 11:39 111 82 yakking 8)
9 1.00 11:48 110 82 yakking
10 1.00 09:31 123 86
11 0.19 09:28 124 86  hit the lap button here by mistake?
12 1.00 09:28 124 86
13 1.00 09:34 124 86
14 1.00 09:27 124 86
15 1.00 09:26 128 87
16 1.00 09:49 127 86
17 1.00 09:31 130 87
18 1.00 09:36 130 87
19 1.00 09:25 131 87
20 1.00 09:17 135 87
21 1.00 09:20 135 86
22 1.00 09:02 140 89 go time!
23 0.50 08:58 143 89

Total distance 21.69 m
Pace 9:42 m/m
HR 126
Cadence 86


I felt really good....it was a hard run..probably 8.5/10 effort, but you'll see there was a constant pace and I was able to kick it up a bit at the end. I felt like I could have held a constant 9:30 pace for a full 26.2 with minimal fade...what with a taper and race excitement giving a little extra boost. So I think this is around my marathon pace right now...which is good..not quite as good as July but darn good considering my lower mileage.


I was pleased to see that the shoes gave me no problems and my form was just awesome. I had no problems holding a fast cadence even at the end of the run. The strength training and the hills are a Very Good Thing.


Sometimes you zone-out during a run and think about all sorts of things. But not for this run..the last 10 miles of this run I was in the zone. The miles just sped by while I focused internally on running as perfectly as possible and imagining I was in the last few miles of the LA marathon.


I drank two bottles of water and ate 3 GUs plus 8 clifbloks. I noticed I started to feel a bit hungry at the end of the run. The temps were 55 to 61F..it felt much warmer at the end as there was full sun...could have sworn it was 70F+


I did finally get my Peregrine trail shoes....going to try them out on an easy hike to loosen up this afternoon.





4 comments:

  1. Awesome run, that is a great pace!

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  2. Great long run, Paul! Under 4 at LA is looking good. Good luck.

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  3. Paul,
    Thanks again for your comment on my post of last week. Great tips...batch cooking has totally saved me this week. Thanks for all of your support and best of luck in LA!!!
    Rae
    xo

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  4. @katie, thanks!

    @arthur: No under 4 for me at LA! That's a 9:09 average pace! But eventually ;)

    @rae: You are welcome! Glad it worked out.

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