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BamaDave · 05-01-2005, 05:44 PM

SUN MAY 1, 2005:

15.0 mile run; TIME = 1:55:05. AVE PACE = 7:40

Longest run in several weeks - hard course. The weather was cool (but very windy! and why is it cool on May 1st in Alabama? Weird), which was a good thing since I had no fluids or gels with me. I need some kind of fluid contraption for my long runs this Summer, because I'll never make it, and I want to try to do around one per month in this distance range through the Summer to keep me as close to marathon condition as possible.

Overall, this run went pretty well. That has to be a personal best for that course, which I am happy about since I am over 2 mos. post-marathon now.

My watch deleted the first two splits for some weird reason...

SPLIT TIMES: [distance point of split]- [time for split] - [total time to point] - [split pace] - [ave. pace to point]

5.4 miles (split was 3.7 to 5.4) - 12:02 - 39:14 - 7:05 - 7:16

6.35 miles - 7:48 - 47:03 - 8:13 - 7:25

8.6 miles - 18:52 - 65:56 - 8:23 - 7:40

9.55 miles - 6:50 - 72:46 - 7:12 - 7:37

11.25 miles - 12:48 - 85:38 - 7:32 - 7:37

12.3 miles - 9:09 - 94:44 - 8:43 - 7:42

14.0 miles - 13:23 - 108:07 - 7:52 - 7:43

15.0 miles - 6:57 - 115:05 - 6:57 - 7:40

I seem to be slowly adapting more and more to these longer runs. Back in January when I was marathon training, this run would have wiped me out for the day and cause leg spasms. None of that today (although I am not motivated to do the yard work I should be doing). I was advised to stretch my quads as a possible solution to the irritation in my left knee - and since I have been doing this before my runs this week, I have experienced much less aggravation. I have some soreness on my left knee, but nothing like after the 15K last weekend. Hopefully I can keep this under control!

05-01-2005, 05:44 PM	#101 (permalink)
BamaDave My Glutes Hurt Join Date: Jun 2004 Location: Birmingham, AL Posts: 6,120 My Profile	Re: See BamaDave Run (and Lift) SUN MAY 1, 2005: 15.0 mile run; TIME = 1:55:05. AVE PACE = 7:40 Longest run in several weeks - hard course. The weather was cool (but very windy! and why is it cool on May 1st in Alabama? Weird), which was a good thing since I had no fluids or gels with me. I need some kind of fluid contraption for my long runs this Summer, because I'll never make it, and I want to try to do around one per month in this distance range through the Summer to keep me as close to marathon condition as possible. Overall, this run went pretty well. That has to be a personal best for that course, which I am happy about since I am over 2 mos. post-marathon now. My watch deleted the first two splits for some weird reason... SPLIT TIMES: [distance point of split]- [time for split] - [total time to point] - [split pace] - [ave. pace to point] 5.4 miles (split was 3.7 to 5.4) - 12:02 - 39:14 - 7:05 - 7:16 6.35 miles - 7:48 - 47:03 - 8:13 - 7:25 8.6 miles - 18:52 - 65:56 - 8:23 - 7:40 9.55 miles - 6:50 - 72:46 - 7:12 - 7:37 11.25 miles - 12:48 - 85:38 - 7:32 - 7:37 12.3 miles - 9:09 - 94:44 - 8:43 - 7:42 14.0 miles - 13:23 - 108:07 - 7:52 - 7:43 15.0 miles - 6:57 - 115:05 - 6:57 - 7:40 I seem to be slowly adapting more and more to these longer runs. Back in January when I was marathon training, this run would have wiped me out for the day and cause leg spasms. None of that today (although I am not motivated to do the yard work I should be doing). I was advised to stretch my quads as a possible solution to the irritation in my left knee - and since I have been doing this before my runs this week, I have experienced much less aggravation. I have some soreness on my left knee, but nothing like after the 15K last weekend. Hopefully I can keep this under control!