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.
Great job… I HATE pink eye… Wear a visor if you are wearing your glasses to keep the glare down.Enjoy your race!And yeah, I took to Milles… I was too much of a chicken to run in that rain.
I'm very impressed you made it 12 miles outside yesterday! Fortunately it just so happened to be my rest day so I didn't have to face the rain or the treadmill.
Way to go on your run – sounds like you nailed it! It is tough, mentally, sometimes to go slower. But I just think there's something to it. I really do. Noooooo! Not pink eye. No good! Hope it clears up quickly.
great job with the pacing! 12 miles in the rain is always a mental battle!
Nice job! I think holding a slower pace can sometimes be harder than running a faster one. That will definitely prepare you for the added time on feet for running a marathon!
Put me to shame…I skipped the run in the rain and opted for the treadmill. Why is the thought of rain is terrible but snow is, well, pretty.p.s. I always run with my glasses… except in the rain. you'll get used to it and it's probably good to give your eyes a rest.
Awesome! I need to heed this advice.
this makes me feel better – i am struggling with the logic behind the LSD. way to knock this one out!!!!
Excellent job running your long run exactly how you are "supposed" to.
Great job! Always wonderful to not feel like crap when you're done eh?
You've written about the benefits of the long SLOW run – does this mean only to run at a slower pace, or can it also mean to include the Galloway walk breaks so that your average pace is slower than when just running?I've been curious about this.
Sounds like a great run! Glad you found the pace you were looking for and managed to feel great despite the rain!