According to Garmin, in the past 7 days I have:
- Run 35.28 miles for a total of
- 6 hours, 33 minutes & 53 seconds with an average pace of
- 11:09 and burned approximately
- 4,021 calories
I feel pretty good about that.
Earlier this week I did a 5 mile run, broken up into 2 parts – a 5K and then a 2 mile cool down. I ran the 5K in 30:30 exactly and wasn’t running hard the 1st mile – so I am feeling pretty good about getting my sub-30 PR next Sunday!
I also did an 8 mile run, which wasn’t speedy or anything (11:30 miles) but was nice.
Today, however, I met the Ambitious One & JM (as well as the faster Mr. Pi who doesn’t actually run with us) for the week’s long run. Tonight is our wine party, and none of us wanted to take a chance on actually WANTING to run tomorrow! We met at Sauvie Island at 10. JM & I were planning on just the 12 mile loop, the Ambitious One had 15 on her schedule, and Mr. Pi had 20. The first couple of miles were HARD for me – everything was ridiculously tight – my achilles, my hip flexor – it was painful. I stopped & stretched at mile 2 and that made a huge difference. I think I just need to remember that I need a longer warm-up/stretch before running than I used to. It was cool & rainy, but not terrible. I was soaked when I got home, but wasn’t too cold until I stopped running.
We all took different approaches to pausing our timers – I paused the least – only when we actually were not moving at all, and had 12.18 miles in 2:17:43 (11:18 pace). I have to remind myself that I really don’t do the long runs for pace so much as for distance, and that it’s really okay to have a slower time. But, because you can definitely tell which miles had walk breaks, I’m just going to share my splits:
- Mile 1 – 10:18
- Mile 2 – 10:40
- Mile 3 – 11:32 (first stretch/break)
- Mile 4 – 10:47
- Mile 5 – 11:46 (break for water/Gu)
- Mile 6 – 11:19
- Mile 7 – 12:56 (which is odd, because this mile also had my top speed…..)
- Mile 8 – 10:49
- Mile 9 – 12:55
- Mile 10 – 10:46
- Mile 11 – 11:54
- Mile 12 – 10:10
- Mile 12.18 – 9:27
I feel pretty good that I had enough energy to kick it up a notch when I knew there was just over a mile left back to the parking lot.
It was a really nice loop – we saw some lambs and calves, and lots of other farm animals and birds. We’ll definitely have to check it out again in a month to see how it changes as the trees start to leaf out & the crops start to grow.
It was a weird week, for me. I got a lot of miles in, but didn’t manage to work in any cross training, really. I am now only 7.25 miles away from my March 90 mile goal – and I think I can manage to fit those in before Wednesday!
I feel pretty awesome right now – I’m warm & showered & my belly is full. I finished my long run, and it’s only Saturday – which means tomorrow is a whole day with no major workouts planned! I think I’ll take it easy tomorrow & just go to Bikram in the afternoon.