A late night at the work BBQ, fuelled by a few pints of the black stuff, prevented me from rising for the Eagle AC long run on Saturday morning. I opted for an evening run in the park instead leaving the long run until today. This was the first "real" long run (> 15 miles) for my marathon build, the first in quite a long time. I had nearly forgotten the feeling of long run fatigue where the pace tends to naturally slow to a crawl (if you let it) as your body looses interest in all things involving effort, motivation drops and stopping becomes the sweetest pleasure of all. That is why the long run is so important, you've got to become so familiar with it that you become desensitised to the discomfort over time and it becomes a part of who you are.
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I ran the old familiar route into town along the quays and back out Sunday's Well and the Lee Road (Straight Road closed) getting 17.5 miles in over 2:15, with a few jelly beans and a bottle of water for company. I'm sure it'll feel more familiar next week.
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Given that i'll continue to train on the bike over the coming months I thought i'd give the triathlon one more lash this year, targeting the 7 frogs triathlon in Castlegregory on 26th September. It's primarily a fun event, sprint and olympic distance, with all proceeds going to the Children's Hospital in Crumlin. As i'm primarily training for endurance, i'll go for the olympic.
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Wed 12th Aug
10 miles in 1:17:09 (07:43 pace @ 138 HR) - HR higher that last weeks faster 10 miles. Last 2 miles @ MP (sub 7:10)
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Thur 13th Aug
2.5 miles in 19:49 (07:56 pace - treadmill)
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Fri 14th Aug
a.m. - 8.86 miles in 1:07:43 (7:39 pace @ 143 HR) with 2 miles @ 06:20 pace & 8 x 15 sec hill sprints (short hill sprints for strength/injury prevention & couldn't go longer after 2 mile tempo)
p.m. 2.5 miles in 19:49 (07:56 pace - treadmill)
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Sat 15th Aug
9.14 miles in 1:10:20 (07:42 @ 134 HR) - park.
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Sun 16th Aug
17.55 miles in 2:15:00 (7:42 pace @ 132 HR)
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Marathon Week # 3/13 - 60.77 miles
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I know the feeling in relation to endurance and fatigue. I did a 16 miler yesterday (a bread and butter run at any time between january and may) and I feel wiped today. However, it was the first medium to long run in a while (10 miles +) where my motivation wasn't a problem. On all of the previous runs I had the pressing desire to ease up or take an un-scheduled break. I am constantly amazed by how much mental energy is required to run long.
ReplyDeleteagreed.. I'm with you guys. a 20+ miler yesterday has left me wrecked...I've a new found respect for marathon runners!!
ReplyDeleteAs for excuses - I think that the humidity over the weeked had alot to do with the fatigue / motivation levels. It's alot 'easier' to run far in the nice cool spring air!!
Well done with the long run despite how you felt, rather now than in the race. Keep it up.
ReplyDeleteI can see where you went wrong Grellan... on the black stuff, instead of the amber stuff from Tassie ;)
ReplyDelete7:42s is not a bad pace for that first long one. Thanks for reminding me why I haven't done a long run since March!
17.5 miles at 7:42 pace is a very solid effort, especially after a long break. There's no need to worry.
ReplyDeleteI know the feeling! I think I achieved a breakthrough on last Sunday's long run. While fatigue definitely set in it's as much a psychological thing for me; especially when it is the same pace throughout.
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