Winter really doesn’t want to give up, it was 29F when I started my run and there was a 5-10 mph breeze, so it was still pretty darn chilly. I will be so glad when I can finally run in shorts and a t-shirt on my long runs again.
I had 4 goals that I wanted to accomplish on my long run today
- Run 6.0 miles at a sub 7:40 pace
- Run around a 9:30 pace after the faster pace, for the remainder of the run
- Run more than 14.0 miles
- Run a long run in my Altra Superiors
I ended up running 15.0 miles, goal number 3 was attained – no problem.
Goal 4 – The Altra Superiors did FANTASTIC!
The combination of the Swiftwick Aspire 12’s and Superior shoes worked well. I didn’t get any of the uncomfortable feeling in my right foot that I have been having problems with for a long time and the best part was that I didn’t think about how my feet were doing – I was able to just run. Writing this a few hours after the run my feet still feel fine, no blisters or other problems that could be related to shoe problems. I was VERY happy with how this experiment worked out.
Here are my Mile Splits for the run:
The first 2.0 miles were supposed to be a warm-up and then the next 6.0 miles at race pace. While I was on the Middle Road, I just couldn’t get much under a 7:50 average pace per mile. It had a lot to do with the traffic and having to run the shoulder too much, which despite the cold temps, was still soft enough that I really had to watch my footing. Once I got up on Civic Center Dr., the footing was better and I was able to get in the 7:40 pace range. So I missed that goal on 4 of the 6 faster miles, but think once it warms up a little (less clothes on) and if I run the rail trail, I can meet that goal.
Once I got to 8.0 miles I purposely slowed down (which is pretty evident in the above chart), even though I was feeling very good and could have gone a few more miles at that pace. This is where I started the second part of the workout, my Long Slow Distance portion of the workout. I wanted to stay around 9:30 and did that 4.0 out of the last 7.0 miles, with all but one over 9:00 minute pace, so I was happy with that. At mile 9.0 I went ahead and had Gu and more water, this seemed to give me the boost I needed to get through miles 12-15.
The best part of this was that I felt strong at the end and could have gone a lot further when I shut it down. Nothing hurt, my shoes were doing great, which at 15.0 miles into a run, I haven’t felt that way in years. I attribute a lot of it to giving myself permission to run slower at times, instead of always trying to crank or keep everything in the 8:40 or lower pace range.
I did my pre-run fueling of Yellow Peeps and my post-run was an Odwalla bar and Dark Chocolate Hot Chocolate drink – tasted great.
So while I wasn’t able to meet my pace goal for the faster part of the workout, I was VERY pleased with this 15 mile run and the discipline that I had to stay with the plan I had before the run, instead of winging it and cranking through the rest of the run at 8:00 minute pace for as long as I could.