Notes
Great Long Run today.
Goal was to start really easy, feel good for a big 15-16 miler, and add a little bit of extra work in the middle.
Run easy for 7-8, then put in a bit of a hard effort for 3-4 miles, whatever "hard" felt like at that point during a long run. I specifically did not want to hold myself to times or splits, because usually thats when I get in trouble mentally on long run efforts. I'd like to think I'm pretty mentally tough as a runner overall, but something about these long run efforts combined with long tempos, etc, is something I am just not very good at staying mentally tough through, yet. I think its because while we did lots of long runs in college, the idea of a long run which is very structured and really pushes pace for lengthy periods of time, is new to me post-collegiately. Last week I had a really successful one which was 12 miles total, and this week I was more focused on volume and wanting to get 15-16 miles in, than I was on specific paces or speed in general.
I think I accomplished my goal nicely. I recorded 15.5 of the run, and then waddled the last .5 miles up the terrible terrible Division Street hill, and across the last few blocks to my apartment building. Definitely 16 total.
splits:
7:53
7:51
7:47
7:46
7:44
7:43
7:40
7:37
like i said, VERY conscious effort to start easy, knowing I had much volume to go
7:34
7:26 (beginning of 3-4 mile "hard" portion, whatever that was going to be. Easing into it a lot)
7:00
6:56
6:49
7:29 (beginning of more cool-down/"just hang on" effort
7:30
7:30
I was very tired and overall very fatigued upon finishing. The "Hard" pieces in the middle are not particularly impressive, by any means. However, I'm happy with the total effort, and it feels good to have another good long effort under my belt, and a 16 miler on the spring.