Saturday, August 04, 2007

The Long Run is a Good Teacher

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.



david said...

Sounds to me like you are right on target in your training for Huntsville. good job and good lessons learned.

Darrell said...

That was one productive run. Having a coach and a plan (even from a book) gives each run a purpose. I really impressed with your ability to stick to the mile repeats. How much rest to you get in between? You use the garmin to measure the mile?

Congrats on getting up early, I on the other hand slept in. You were done before I got started (time zones not included).

Backofpack said...

Very nice Joe. Have you heard the advice about buying shoes a half size bigger to allow room for swelling feet? Our feet swell with miles and also with heat - you've had both. I've been paying attention to how my Birkenstocks fit - there are days they are loose and days they are snug. I never change the buckle setting. I also noticed that when I did my long bout of marathoning, my feet stayed swollen for a couple of weeks. The thing is, you wouldn't know it to look at them, but the fit of the birks tell the story! Anyway, it's something to think about.

WADDLER26.2 said...

Great work-out Joe. You learned an awful lot in 2 hours. Way to hang in there.

Did you try the accelerade today?

Hope you had some cloud cover on your run also.

Wes said...

Good lessons indeed :-) I'm hoping to jump start my Galloway training for Huntsville in the second week of September. Although I'm not sure I'll be up at 5:30 AM!!

Sarah said...

Nice workout! I love how you are so methodical and thoughtful about your training. : )

robtherunner said...

Well done, Joe! You may not have the correct pace dialed in, but it should be encouraging to go a bit faster than planned. I hope the knee eases up at the start of the run for you.

aprilanne said...

Great job on the run and what a great post!

Jenny, Maniac #401 said...

I love Brian Lamb! He is the coolest! He did talk about Purdue too! I am interested in your Accelerade experiment, can't wait to hear how it goes. And, I am glad you got up at 5:30 to run. I got up at to run by 6am while I was in DC and it was already 80 degrees out! Makes for tough (albeit beautiful) long runs!

David said...

I should get up earlier on the long run weekends too but then I'd be running alone.