Long Run 8-10

[frojoe23]

Been a while since I've posted any of our training, but I feel like we finally all had a long run that we could be pleased with yesterday. We met at the Depot in Frostburg and took the plunge down the Rail Trail to Cumberland.

Scott ran 15.5 from the trailhead, Dave got in 16 after a good race the day before. Jeremy and Rob put in 4 beforehand to top out at a solid 20 miles for the run, and I was able to put in an hour beforehand to total 24.5 miles.

It started out lax enough and I only got the splits for the final 13 miles. We were really all together at 5 miles to go. Rob had kept on rolling through a bathroom break at Woodthingy Hollow and it took the rest of us 4.5 miles to catch him - he was moving really well. We were up on him by about 20 seconds at 5 miles, where I had to make another pit stop.

Scott, the interim leader of the group at that time, apparently ratcheted up the pace, and I was trying hard to catch them. I made it back up to the group just before three miles to go. From there, we all began to split apart. Scott went another mile with me and when told what the split was claimed that he should probably slow down - I'm sure he could've gone longer. At that point, we were all on our own to finish out the last 2-3 miles and everybody looked real good finishing. Rob thought that our last 10 miles had to be crazy and when I looked back at the splits he is right.

It was my longest run so far (probably the longest I'll do). Ended up just over 2:40.

I have never been able to finish out 20+ miles like I did on Sunday - it was a real confidence booster and it should've been for the entire group.

Splits for last 13 miles:

6:49.41
6:41.87
6:41.37
6:39.21
6:20.40
6:31.60
6:26.12
6:15.19
5:32.13
5:32.99
5:32.50
5:18.72
5:21.71

My last 13 in 1:19:43 (6:08 pace)
Last 10 in 59:30 (5:57 pace)
Last 5 in 27:18 (5:27 pace)

Scott had to be about 29 for his last 5 and Jeremy had to run about 6 flat pace. Dave wasn't too far back after that. Rob ended up running 2:18 for his 20 miles.

If any of you guys got your splits, put them up!

[burgrunner]

It was definitely a good one. Getting in a quality long run like this 11 weeks out means that we are doing something right and seem to be on the right track. This was by far the easiest long run, effort wise, that I have done in a long time.

My splits for the last 5 were:
6:01.70
5:59.57
12:10.56 - I missed the mile mark but I looked at my watch at 5:58 figuring I must be close and I had already passed it.
6:20.84 - had to stop for a car at the crosswalk.

Surprisingly, I am not too sore or tired this morning. This run capped off my highest mileage week thus far in this training cycle (115 miles), so that is another positive. My Monday morning 10 miles is usually pretty tough, and it didn't feel too bad today, but that could change pretty quickly depending on what type of run we have tonight.

Less than 11 weeks to go until the big day!

[Justin]

Great work guys. What time did you go?

I did the run down from Frostburg to Cumberland and started at 8:30 from the Depot. Mine wasn't as quick as you guys, but averaged 7:27's all the way down. I just even split it and didn't push at the end or anything. This week was a "short" long run weekend, 17 last weekend and 18 next weekend. Feeling good for being 14 weeks out from my 1st road marathon.

[baldisbetter]

Tis true, great run. The news here is that for the first 4.5 miles I went to the north then back to the Depot and met the fellows. Nice slow warm up. So, then I was able to run at group pace for the next five miles and fell off a little just before "Woodthingy" Hollow. I was able to hold the 6:40 to 6:50 pace through Cash Valley. The black top sucked the life out of my legs. So, I was at 7:10 pace for the last 2.5. The best news is recovery was quick and I feel good today.

[frojoe23]

Justin, we started at 7AM. It was a pretty nice morning and didn't even see the sun until Cash Valley.
Your long run looks pretty good. It's nice to get on the trail for a fast long run because it really doesn't beat up your legs that bad even though it is all down hill.

[Justin]

The weather has been great this summer for training. I would have gotten out there earlier, but with the month old controlling sleeping habits I got to take what I can get. My Dad rolled on his bike next to me, it's amazing just how graded it is, I think he peddled 2 or 3 times the whole 15.5 miles.

I really didn't push and was surprised at the pace, most of my long runs (up to 17 mi so far) have been averaged at 7:40-7:50's, and to be well below that without working surprised me.

I think I'm in a good place, but I think the hardest part of this marathon trianing thing is knowing where you're at from the trianing. This is my first road marathon and I'm not completely sure what training equates to what kind of race goal time.

[scott]

Hey guys, just wanted to say thanks for the week of runs since I didn’t see all of you before I left for school. Good luck with the fall races and stay healthy.
Scott

[frojoe23]

No problem, Scott. I almost enjoyed watching you and Dan try and kill each other every day. Keep healthy this fall. Try and hit all of those big goals in the spring.