January 31, 2008
One of the things l really like about this tinman training is that I'm no longer constrained by the Holy Order of Things (long run Sunday, short fast stuff Tuesday, longer fast stuff Thursday, etc). I'm racing a half-marathon next Sunday, so today found me doing a long run. Long should be in quotes, since it wasn't quite 15 miles, but it's the longest I've run since the marathon so I guess that means long right now.
Today's plan was 2 hours, going slow-->ez-->moderate, with 6x30s pickups at CV pace (argh) during the last half-hour. Even though this morning was kind of warm, this was kind of delightful, at least for a while. Slow felt too slow, and most of ez felt too slow. After about an hour, it started feeling more like it was supposed to feel. Still, "moderate" pace was very achievable, and after a mile-and-some of that I started on those pickups. To avoid getting totally anal about it, I just ran hard(er) while counting to about 30s, then somewhat less hard while counting to about a minute. The tricky part was holding to that "moderate" pace between CV pickups. Not only am I accustomed to running pickups all-out, but I'm apparently programmed to jog recoveries :-) Anyway, I did what I was supposed to do, and I was very happy to find out I still have legs after 90 minutes. This will come in handy in the half-marathon.
Posted by joe positive at January 31, 2008 5:51 PM
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Wow, some good work here and last week. Too bad you're not around the corner, b/c now that I'm in better shape we run very similar paces (my 5K intervals are slower right now...working on turnover).
Posted by: joan at January 31, 2008 7:24 PM
Not topic related: how familiar are you with Jacksonville? I think I'm going to do my goal 5k there in May and wanted some ideas about the city. Looks like it's stocked with some top-notch runners...
Posted by: tuscaloosarunner at January 31, 2008 8:10 PM
Joan: maybe I could run with you on your recovery days, but you're definitely more brisk than I :-)
Tusca: sorry to say, I don't know nuttin' about the Jacksonville running scene. Jax is close to Gainesville, though, so if your 5k in May is a money race, there'll probably be some Russians running.
Posted by: joe positive at January 31, 2008 8:55 PM
Are you doing the half in Tampa? I'll be doing the 15k, but I'll hopefully do some running on the course on Sunday.
Posted by: Adeel at February 3, 2008 4:31 PM
Adeel: yup, running the half in Tampa Sunday. Good luck in the 15k. That's one of my favorite races. I may go down and watch some of it, if I can find a place to park. If you're on the course Sunday, I'm bib 407, and hopefully not walking or puking or anything like that :-)
Posted by: joe positive at February 3, 2008 4:53 PM
Awesome. Good luck to you. I love reading your blog.
If you can make it down Saturday, I'm 2245, a skinny brown guy in (probably) short yellow shorts. I should be coming in at around 55 minutes.
Posted by: Adeel at February 4, 2008 6:25 PM