Sunday, August 30, 2009

Ending a long run strong

Today's the longest run in the cycle and looking forward in my schedule, I don't have another long run of this length. When you do the higher mileage programs, 22 milers don't really scare me like they used to. The weather is usually my biggest fear.

I was up at 6:30 for the run. The weather is really cool this week so it was conducive for faster speeds.

As you can see from the map below, you can cover a lot of ground in Toronto. I started out east and passed a group of runners waiting for one of them who needed a bathroom break. They passed me and I let them go, giving a little bit of a chase but they were going too fast for me. I struggled to get beyond a recovery pace at first but after 5 miles, I started to warm up and started to speed up.

Fuel wise, I took in two gels at the 12K and 24K marks. It seemed to do the trick as I also had about 16 oz of Gatorade in my bottles.

Fast forward three hours and I had passed the 22 miles and I felt so good I added a little more mileage. I ended up with 36.5K or 22.6 miles in 3:04. The average pace was 8:09 miles or 5:04 kilometres. Not bad for a long run.

For the week, I logged 67.5 miles or 108K. For the month, 227 miles or 365K. Looking forward, I have speedwork starting this week and this weekend calls for a race. I will do a tempo run instead on Saturday.


Mel-2nd Chances said...

so nice not to have to deal with our typical humidity! Looks like you're in great shape for your marathon!

Marlene said...

It was beautiful for a long run yesterday. Great pace and distance. Nice mileage for the week/month too.