Today was long run day – I ran my Home to the Augusta Rail Half Marathon Course and I felt the best I have in quite a few weeks, even though my time wasn’t the best.
I both enjoyed the run and felt better physically than I have since I got back from Minnesota a month ago.
With this run I went over my annual goal of 1,200 miles for the year! This was more than 4 months early, so I am not sure how many miles I will end up with – if I stay at around 150 a month for the rest of the year, it could be around 1,800, which would be simply amazing.
I went out at a sub 8:00 pace, but backed off a lot between miles 2 and 5 before picking it back up around mile 6.5 (the new lights on Civic Center Drive) to the end. I thought that my hamstrings were going to tighten up on me so I slowed down (trying to be semi-smart) and waited to see if they loosened up any or not.
They loosened up a bit, but I could still tell they were there the whole run, not enough to stop me, but enough that I didn’t want to push my pace anymore than I was.
My splits:
- Around 1.0 – Shepard Rd – 7:42
- Around 2.0 – Farm – 16:35 (8:52)
- Around 3.0 – Pam’s Playcare – 25:53 (25:53)
- Around 7.0 – Leighton Rd – 58:55 (5:23)
- Around 8.0 – Bond Brook Rd – 1:09 (10:21)
- Around 10.0 – College Carryout – 1:24 (15:32)
- Around 12.0 – Rail Trail 1.25 Turnaround 1:44:13 (19:25)
- 13.1 – Finish 1:52:03 (7:48) Pretty damn good final mile – at least I was very happy with it.
No the splits are not mile splits they are landmark splits, the way that we used to keep our splits and as I get further away from the GPS device that I used to use, I find that I am using this method is working fine for me – yes I have gone “old school”, but I do admit that when running trails, I do miss the GPS device.
The Adidas Adizero Sonic 3’s did everything that I want from a pair of running shoes today. They were comfortable for the entire run, I didn’t feel any new aches or pains and my toes didn’t get that cramped feeling that I have had in other shoes this year. Very happy with how well they worked!
Overall, today’s long run felt pretty good, but I will be happy when my hamstrings and hip no longer affect my running.
7 comments
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Aaron Smith
August 20, 2012 at 8:11 pm (UTC -4) Link to this comment
Nice!
coachdougbowers
August 21, 2012 at 11:12 am (UTC -4) Link to this comment
That is very impressive indeed. I’ve sort of stopped my long distance running. I miss it and I don’t if that makes any sense. I used to love spending time on the trails but I also love the intensity of the crazy training |I do now. I hope I can keep at it the way you keep the running. Happy trails friend.
doug
Harold L. Shaw
August 21, 2012 at 3:45 pm (UTC -4) Link to this comment
Thank Doug – My body doesn’t hold up well to high intensity training, at this stage in my career, I might get away with it once or maybe twice a week or every couple of weeks, but more than that and I suffer. I would prefer to run longer at a lower intensity nowadays
, but I do miss hard track workouts.
coachdougbowers
August 23, 2012 at 8:30 am (UTC -4) Link to this comment
Hey Harold…my body suffers somewhat also. I seem to forget I’m pushing 55 not 35! But I’ll hold on as long as I can. We are all at different stages in life…let’s continue to enjoy it as much as we can. Run on friend, run on.
Doug
Harold L. Shaw
August 23, 2012 at 8:43 am (UTC -4) Link to this comment
It is just something that we hate to admit to ourselves or others – that we are getting older, but we are fighting it tooth and nail and that is the important part
. Keep smiling and we might just surprise some of those “younger” runners, because we still work hard to improve.
jlgentry
August 21, 2012 at 11:57 am (UTC -4) Link to this comment
This is great news! I’m glad your feet found friendly shoes. That makes a world of difference. It has hit me lately that there are times in our training when we need to push further than we think we are ready for – and against all normal guidance. It seems like you hit it at the perfect point of overall recovery.
Harold L. Shaw
August 21, 2012 at 3:47 pm (UTC -4) Link to this comment
Thanks Jerry – I will let you know more at the 300-500 mile mark, that is usually the difference maker for me, I get to 200-300 miles and most seem to self-destruct
. I think that we just need to be more in tune with our body, not the advice of others so much. What works for them or what they have read, may or may not have anything to do with you. I am still sore at times, but making progress and that is all I can hope for. 