The Fall – Week 3, Long Run

Posted: September 7, 2013 in Fall Plan
Tags: , , , ,

Workout: 9 miles @ 7:53 pace.  Weather: 79 degrees, sunny.

Recap: Improving. Good.

After last week’s long run, I wrote that I would shoot for 9 miles this week. I’m happy to have completed today’s run exactly as planned. In fact, it really wasn’t difficult. This takes me to another point I made last week as well. For whatever reason, my endurance (ability to complete long runs) suffered over the last month, and I’ve been slowly trying to regain confidence. So far, I’ve been able to move from 6 to 8 to 9 miles this month, and I’m really happy about that. The goal is to be able to pull an 18-miler some time in late November. Building the house, one brick at a time. A couple notes:

Form

Learned a cool trick today: use the butt and hamstrings. Long story short my form started breaking down about mile 3 or 4, and I tired a bit. Then I started using my legs better, pushing off backwards as in the butt kick motion. After that, the run didn’t feel so hard at all. I wondered if this was the “tireless state” that some of the coaches are talking about when running. Was really able to enjoy the run for the most part.

Tension

I did notice that with about a mile to go, I got a little excited. A run that was otherwise pretty easy got a lot harder. I guess I could see the end and really started pushing for the 9 mile mark instead of relaxing and striding as I had been doing. My pace increased, my stride shortened and the breathing became a little more frantic. The important thing was to go back to striding as I had done before. I also wonder how much tension makes me tired during the way when I’m not running as well. Have to remember to relax and breathe.

Good luck to everyone in their training plans. Hopefully, September becomes a Fall month soon.

Screen Shot 2013-09-07 at 10.29.58 AM

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Comments
  1. 278toBoston says:

    Isn’t it hotter where you are now than a month or two ago? Maybe the heat is affecting you. I know it hit me for a month or two in late Spring. Great insight.

  2. Nice run. Keep up the great work.

  3. kristymccray says:

    Sounds like things are going well! Had a decent 14 miler on Saturday and did a speed workout yesterday. The track team was actually using the track (how dare they!) so I went to Beekman. At 9 am, I was the only one there 🙂 my workout was 1000, 2000, 1000, 1000. So I did .6 and 1.2 miles according to garmin. Way ahead of pace on first three, totally bonked halfway through last 1000. Felt amazing though. Re energized. Yesssss.

    Heard from the interviews? Anything else new?

    Kristy McCray Sent from my iPhone

  4. Kristen R. says:

    Good reminder about form as well as staying relaxed. My best long run recently was a success because I was so relaxed out there. Not sure why some days it’s totally natural and other days it’s a struggle, but I’ll try to remind myself of form and tension on the next long one.

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