I’m not very good at the long slow run. Invariably, I run it faster than I should. When I’m in good shape, I run it too fast and feel o.k. at the end. When I’m not as well trained, I do it too fast and fail horribly at the end. If I’m going to preach the “run slower to run fast” philosophy, I need to slow my long runs down.
Thursday it was pouring down rain when we got up. Pouring. After I dropped the kids off, I contemplated running on the treadmill. The thought of two hours on the ‘mill was just not something I could wrap my head around. Plus, Beer Geek was working from home, so I couldn’t have the t.v. up loud enough to actually hear it. So, I decided to run outside until I couldn’t take it anymore and then finish up on the treadmill.
What better time to practice running slowly? If I’m going to be miserable in the rain, I might as well make it last as long as possible, right?
Based on some of my recent speedwork, McMillan suggested a long run speed between 10:45 and 11:45. My RRCA books suggested even slower than that. I had a hard time wrapping my head around that as both my marathons were under that pace, but I figured “what the heck”. It’s not like I’m expecting to PR right now. I decided to aim for an 11:00 minute mile.
Mile 1: 10:46
Mile 2: 10:44
Mile 3: 10:37
Mile 4: 10:55
Mile 5: 10:53
Mile 6: 11:17 (GU)
Mile 7: 10:51
Mile 8: 10:46
Mile 9: 10:44
Mile 10: 10:34
Mile 11: 10:21
Mile 12: 9:41
Can you say “negative splits”? I felt GREAT the whole time (despite being so wet you could wring water out of my gloves, my shirt, my hair…) I could have kept running for several more miles if I hadn’t decided to pick up the pace in the last three. This pace made 12 miles seem easy. Hmmm….
In unrelated news, I think I have pink eye. Lovely. Looks like I’ll be running today with glasses, which I’ve NEVER done before. Should make tomorrow’s race even more interesting. Sigh.