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How many miles did you run today? - Page 588

post #8806 of 10392
I put in just over 11 miles this morning and came across this:



A yarn-bombed stegosaurus just off the trail at a local science center.
post #8807 of 10392
5.3 miles last night. I have some work to do before Spring smile.gif
post #8808 of 10392
7.5 km/4.7 miles this morning in 32 minutes . First run since sunday´s marathon. Surprisingly fresh legs, so am tempted to venture out again tomorrow smile.gif
post #8809 of 10392
3 miles Tuesday and 3 miles Wednesday. Both were easy recovery runs.
post #8810 of 10392
Ran 9.71KM first thing this morning.
post #8811 of 10392
10 miles at 8'12" pace. That's the farthest I've run at anything like that pace.

20 on deck for tomorrow which will be my longest run since injuring my calf a few weeks ago.
post #8812 of 10392
5.7 today, easy run.
Quote:
Originally Posted by sugarbutch View Post

10 miles at 8'12" pace. That's the farthest I've run at anything like that pace.

20 on deck for tomorrow which will be my longest run since injuring my calf a few weeks ago.

SB: That's a good workload for the weekend. I'm used to plans that have a rest day or easy day between hard workouts or long slow runs.
Is your schedule a plan calling for that workout Sat/Sun or is this something your trying on your own? Looks like a long tempo run followed by long slow distance run back to back. What's your recovery look like after this weekend?
post #8813 of 10392
That's the Hal Higdon plan. He has you running hard on Saturday to force you to run slowly on Sunday. It's worked so far, but if tomorrow is too much, then I'll probably reduce my Saturday mileage or do it on Friday from here on out. The weeks work out roughly to this:

Tuesday: X miles
Wednesday: 2X
Thursday: X
Friday: rest
Saturday: 2X at race pace
Sunday: 4X slow
Monday: cross (I've done some yoga, but mostly just take this as a rest day because five days a week is already pushing my schedule flexibility to the limit)

Over the course of 18 weeks, X gets longer. Once 4X hits 20 miles, easier weeks are alternated until the pre-race taper. Tomorrow is the second of three 20-milers. I missed the first because of the week I took off due to the calf, but the easier week after was a natural way to start back up and I've felt pretty darned good.
post #8814 of 10392

I used the HH plan for my first marathon.  It worked well other than my last 20 miler.  It was chilly with a slight mist the whole run and it dropped my body temp to some like 93 or 94.  Helped though as that made my marathon seem easier.

post #8815 of 10392

figured it out on my own..


Edited by jbarwick - 9/29/13 at 5:58am
post #8816 of 10392
Ran 9.7km this morning.
post #8817 of 10392
Nice 11.5 today, 9:23 pace. I never pictured myself being able to hold that kind of pace for that distance. When I started running just over a year ago, I was in good athletic shape, but was not used to distance running at all. I was lucky if I could run 2.5 miles at that pace, and if I tried to run longer my pace would go over 10 minutes. If I even thought about doing something over 5 miles, I'd have to do a walk/run. What a difference a year makes.
post #8818 of 10392
This month, coach SB:

C4NLrVQ.jpg

Easy does it...

(Two times swimming a week as well, and 6 months NS smile.gif.)
post #8819 of 10392
I ran a local half marathon today in 1:40:15. I was really hoping for closer to 1:38 but it was still a PR by about 4 minutes and not too shabby after running a fast 7 miles yesterday morning as well. Now to relax the rest of the day and take tomorrow off from running too.
post #8820 of 10392
Some good work done today, fellas! I got my 20 in this morning, and I'm still ambulatory but sore. I've never run that far or been on my feet for so long.

I rewarded myself with a bacon cheeseburger from Five Guys.
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