Long Run

I just finished a 10-mile run. That is the 1st time I’ve done a double-digit distance (nice alliteration, eh?) since the Hippie Chick Half last May.

It was hard.

I could’ve chosen a flatter course, certainly, but still! Last time I did this exact same 10 miler, I did it 10 minutes faster! TEN! I can’t believe how much speed I’ve lost in just under a year. My PT kept telling me that speed will be the last to come back, and once I’ve got the distance covered without pain, then I can start working on that again, but I’m ready now! Seriously!

Anyways – the splits:

Mile 1: 11:09 (149 avg heartrate)
Mile 2: 11:54 (154 avg hr)
Mile 3: 12:38 (157 avg hr)
Mile 4: 11:09 (159 avg hr)
Mile 5: 12:47 (162 avg hr) – I took a quick break here for some GU & water
Mile 6: 13:07 (158 avg hr) – not sure why this one is so slow….but my Garmin was having problems in the trees
Mile 7: 13:46 (164 avg hr) 2nd break for gatorade
Mile 8: 13:47 (165 avg hr) – this is where it started to suck
Mile 9: 11:54 (164 avg hr) – my iPod died at mile 8.4 🙁
Mile 10: 11:53 (164 avg hr) – I honestly wasn’t sure I was going to finish this mile

Avg Pace/HR: 12:24/160 HR

When I got to mile 9, I realized that I was only a quarter mile away from home, and although 9.25 miles would’ve been my longest run post knee-hab, I really, really was set on that 10! So I ran around in circles to get the extra distance. And miscalculated, so was still 1/4 mile away from home when I got to 10 miles! (Although the 1/4 mile walk home was probably really good for me.)

I can’t believe how slow this was – I hit mile 6 at about 1:13, and that’s the time of my first 10K (in which I came in LAST in my age group).  My other concern is that I really don’t know what to make of my heart rate.  I feel like I should be paying more attention to that, but whenever I try to figure out what my target heart rate is, I don’t really get very far before all the ‘heart rate zones’ start to confuse me & then I give up. Any guidance?

The course I ran was beautiful – I did a 2.5 mile warmup, down from my house, under the bridge, and then up a wicked-steep hill (that comes just after mile 1, which is why mile 2 is ALWAYS slower than mile 1). Then I was in Pier Park, and ran 4.75 laps there (each lap is approximately 1.13 miles or so), and was at mile 7.8 when I left the park for my run home.

The park trails are beautiful – and at the beginning of each lap, I was greeting by the spectacular site of snow-covered Mt. St. Helens – so beautiful! It was a really nice run – but I wish I’d run 1 more lap there, and less on the roads on the way home. The course in there is pretty rolling, with a couple steepish hills.

On my way back home, I rounded a curve and there was Mt. Hood!

Perfect running weather, too – it was about 38 when I left this morning, and is about 45 or so now. It was also pretty windy, so I never really got overheated.

All in all, I feel pretty good, although there was a point when I thought this might be the death of me & despaired at ever being able to run 26.2 miles in just over 4 months. I’ve stretched now, though, and will ice the knee (it was a little sore, but not bad) and but bandaids on my arch blisters (forgot the body glide this morning) – and then, I think I may need to eat.

The good news – this was my first time running with Gatorade, and it didn’t cause any ill effects – so that’s good to know!

The rest of the week will all be pre-written content. I’m going to try to get through this week sanity intact – but it’s going to be hard. This week is going to be very intense. Wish me luck!

16 responses to “Long Run

  1. That is an awesome run! Good for you! As for HR zones, you could go the route of the traditional formula that calculates your Max HR (I can’t remember it now but a simple google search would do it) OR you could test it out with a time trial! I think TT’s suck, but doing mine gave me (well, the coach) the data on my HR to be able to define the zones. Then he set up my training plan based on those zones. I am not sure how to do all of that, but I bet if I looked at it for a while I could help you do the same thing. All you need to do is a 2 mile (or 1 mile?) TT on the track at max speed and make sure you time it and capture accurate HR info.

    • I’ve done the formula & with my resting HR of 52, I get this:

      MAX: 187
      Easy: 133-153
      Anaerobic Threshold: 166-173
      VO2 Max: 173-187

      I just don’t know what to do with that information. Maybe I just need to get myself a coach 🙂

  2. Great job on your 10 miler!! You’re gonna totally be ready for SD, I’m sure of it. Glad to hear that nothing hurt, too. 🙂

    • I am so wiped out! I had a couple of spoons of peanut butter & then fell asleep for 3 hours. And now, at 6:20 pm, I am ready for bed!

      I hope I’m not too sore tomorrow!

  3. WOOHOO!!! Gazelle runner i am damn proud of you!!! My 10 miler was so hard! I honestly didn’t think i would do it. It was totally mental for me. From start to finish!!! I averaged 11.06 pace and i totally thought i was running faster….But, doesn’t it feel amazing to have gotten it done!!!???

    Us, runners are a rare breed of will power!!! :O)

    Great job girlie!!!!

    • The last 2 miles were so hard – that was the mental part for me. I ran just over 8 mile two weeks ago, so I was surprised that this ended up being so hard. I think that I was nervous about it, and that really affected my run. Also – there were a lot more hills than I usually do.

  4. I totally need to hit you up for advice. I am going to do the Broad Street run in Philadelphia on my way to serious training. H-E-L-P!

    • I haven’t seen your around the interwebs in forever! I hope all is well.

      Send an email to gazellesoncrack at gmail & let me know what kind of advice you’re looking for. I am certainly not any kind of expert, but I’ll help out as much as I can!

      WOO! Races are fun! And May is a long time away (more or less) so you’ve plenty of time to get trained for the 10 miler!

    • Thanks, Amy!

      I took a blogging break after a terrible 2008 that included a cancer scare! It was awful. I am back at a new blogsite: empireofthesenseless.blogspot.com.

      I will e-mail soon.

  5. hope this week goes well! I just saw you won something from Cranky Fitness so that sure has to make any day better!

  6. Good job on the 10! The times will come down. nothing to worry about there. Good luck with the impending doom this week. I’ve got a tough one going here too, so i’ll be thinking about you.

  7. Not sure what the Gatorade and potential ill effects history is… but I would highly, highly recommend switching from Gatorade to Gooknaid. You can get it at REI, its delicious and doesn’t give you anything you don’t need.

    http://www.vitalyte.com

  8. I’m totally impressed with the 10-mile run!! Hope you have a good week and are able to maintain your sanity 🙂

  9. Great run Amy! Don’t worry about your speed- what is important is that you have amazing endurance at this point and can easily build up for the marathon. Sounds like a tough run but the views of the Mtns always make it worth it! Great job. 🙂

  10. Yay Gazelle!!!!!!!!!!!!!!!!!!!!! You’ll be at Gazelle speed soon! Way to go!!!! Yayayayayayayayayay for that double-digit-distance! You WILL cross that finish line in San Diego strong like a lion and fast like a cheetah!

  11. awesome job!!!!!!! dont worry about your speed – you are getting the miles done!! that is most important right now. YAY for double digits!!! sounds like an amazing run 🙂