9.5 mile long run

 2011 Boston Marathon Training  Comments Off on 9.5 mile long run
Nov 212010
 

Brutal.  Ok I just have to say that.  It was a deeply unpleasent experience.  I left a few minutes before dawn.  Conditions were clear and 38 degrees.  I knew I was in trouble 2 miles in when I was already feeling tired.  I had switched to intervals of run 4 min, walk 1 min since all the recommendations is to walk a min.  I hated it.   By mile 5 I was pretty miserable and at some point I switched back to my normal 3 min run, 30 second walk.  I think for some reason the 1 min walking is too long, very hard to get moving again.  I need to do some research to see if 30 seconds will be enough to reduce lactic acid buildup.  I think all the miles this week wore me down.  I am very glad next week is a cutback week.  At mile 8 I was feeling a lot of discomfort in my left foot and shin and my right calf.  I stopped and stretched thoroughly for 5 minutes and then continued.  That made a huge difference.

My heart rate distribution shows most of the run was spent in the aerobic zone, but roughly 20 percent was in the aerobic threshhold zone, which means I was probably going too fast for part of the long run.  Sheesh, the one rule for long runs is “don’t run too fast” and I can’t even get that right!

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