ORN: 13.3 mi, 2:14:53 with 6 1-mile repeats @ 8:56
Now, that was a good workout!
I’m mid-way now through a year-long experiment in training methods. I’m doing a deep dive into Jeff Galloway's approach to running and training. Galloway is famous for promoting the run/walk method and taking care to avoid overuse injury. Coming off of an awful ITB injury last winter, I’m intrigued enough to give this method one year’s serious evaluation.
An oft-stated knock on Galloway is that it is slow. As I’ve gotten into it, I’m questioning that assumption. Having knocked off 2 PRs this summer over 5K, it hasn’t slowed me in short distances. I got a strong taste today of the rigor of program over the long haul.
The schedule today called for 13 miles with 6 mile repeats at the pace I want to run in my marathon during my run segments. That translates, for me, to a 9:11 pace while running. I worked on the pace today and was a bit quick, with miles at 8:59, 9:04, 9:00, 9:00, 8:44 and 8:51. And I learned a lot.
I learned I have plenty of work to do to get a feel for the correct pace.
I learned my feet hurt. My feet are a size 11 3 / 4 and, as such, I just can’t quite get the perfect fit for a long run. I tried a thin pair of liner socks today in my size 12 clodhoppers but they added too much material. So, I popped into our local sporting goods store and found an even thinner pair to try next week.
I learned my endurance base is not set yet. The run was a good workout in that as I finished the assigned distance, I was truly finished. The legs had enough. Not painful but clearly done for the day.
I learned my mind will play games on me. It is interesting how one’s mind can convince one that “just a few more miles” is no biggie. It is only in the training, however, that the miles can really happen.
I learned a bit about my left knee. Three weeks ago, while umpiring a baseball game, I made a hard run from home to third base to cover a play. Putting on the brakes as I arrived at third, I slightly hyper-extended the knee. I’m still feeling it, particularly at the start of a run. It’s just plain stiff and I must look like an old man shuffling down the street at the start. After about 2 miles, the knee loosens and does not complain further. I’m hoping this clears up, though.
I learned it is well worth getting up at 5:30am on a Saturday. I beat the worst of the heat and had my full day ahead of me after 2+ hours of running.
A good run, a good set of lessons.