ORN: 9 miles, 1:30:07, 10:01/mile, R7/W1
As runners are wont to do, I spent way more time last week than I needed to obsessing about how to approach today’s long run. Not that the run was anything special; heavens, the schedule simply said to do 9 miles, with a 5K at 25:15 thrown in. Yet, with me bonking badly last week coming off this head cold I really wondered just what to do. Comments here were very helpful and I tried to distill them into something that made sense. Fortunately, my three other runs this week went well.
I ultimately decided to try to simulate reality of my target race on December 8 to some extent. Thus, I dialed up my run/walk interval to the 7/1 that I plan to use then. I also wanted to see if I could get near the 9:41/mile pace I’ll need there to hit my 4:15 target time.
I headed out the door in a light mist and 75F. In a mile or so, the mist turned into a steady to heavy downpour. I chuckled as I got drenched; I had hoped for some reality and sometimes it rains on race day! So, get used to the wet shoes, puddles everywhere and humidity. More reality than I planed…and it was a good exercise.
The run went fine. The first two miles were a little quick at 9:30 each. The middle miles faded a bit to the 10:14 range, but the last two came in at 9:51 and 9:44. If Galloway’s temperature adjustment tables are applicable, that puts me in range for 9:41s in December in Alabama.
The next two weeks remain key, in my mind, in the prep for the race. I need a solid 17 next Saturday, followed by a sound 19 the following week. If I can do these and finish strong, I’ll have more confidence as the mileage builds through September and October.
Now, if I can just keep from obsessing THIS week like I did last week…