Sunday, February 22, 2009

16km - And Another One Bites the Dust

Another long run, and along with it two more personal milestones: longest training run and total weekly mileage.

I didn't manage to get out as early as I would have liked, but it allowed my wife to go for a nice 5k so that made the wait worthwhile. The snow that delayed our return from skiing yesterday amounted to little more than a few centimetres and the sidewalks promised to be in decent shape for my run. My wife said that she found a few spots where the footing was not very good, so I knew I'd hit a patch here and there on my way.

I set off at a nice easy pace at about 10am. It was sunny, a little bit windy, and about -1C at the time. I wanted to run nice and easy, and I had a water bottle with me strapped into that hip thingy that Owen won. It took a few kilometres of running before I figured out a suitable solution: strap it pretty tight right around the hips to prevent it from falling down or riding up and bouncing all over the place.

The 16km took my 1:27:25 to complete and there were some nice stretches and some rough ones along the way. At about the 5k mark I thought to myself that there was nothing I'd rather be doing since the running was going so easily. I hit some pretty bad snow between kilometres 7 and 9 and even had to run behind, and eventually pass, a sidewalk snowplow at one point. I'm not sure what that thing was accomplishing, but it wasn't dropping any salt and sure didn't seem to be plowing any snow either.

Probably the toughest stretch of the run came toward the end, and really that's no revelation. After 12k it was all mind over matter as my legs began to tighten up and started feeling really heavy. There were a couple of pretty challenging hills to traverse, with one really steep section at about 13.5k that kicked my ass. The last couple of kilometres were tough but I was glad to finish strong. My overall average pace was 5:27/km, which is almost ten seconds faster than the average pace of my previous two long runs. I don't think I was pushing too hard on the pace, and I wasn't watching the Garmin while running for anything other than distance, but I notice that my heart rate could probably have been a bit lower. The average was 155bpm and I think it would have been better in the high 140s. Perhaps next long run I will pay a bit more attention to this.

In summary, this was the longest training run I've ever been on and it pushed my weekly mileage to 31km, also a record.

Garmin don't lie.

I'm also experimenting with the MapMyRun thing. Not sure if I like it yet, but I'll give it a chance. It allows for more accurate elevation readings than the Garmin, which seems to be all over the place and I really can't rely on it.

Update: The MapMyRun image seems to take forever to load, and I don't like the way it looks anyway so I am changing things up a little bit. The reason why I still like putting up an image of my route is because I like looking back on my routes and as they grow in number it will make it easier for me to pick where I want to run rather than having to map it out every time. Anyway, I'll try this for a while.



Blogger aron said...

awesome job! congrats on both the PRs :)

February 22, 2009 at 4:57 PM  
Blogger The Happy Runner said...

Yay for the longest run and longest week! That's terrific!

February 22, 2009 at 9:00 PM  
Blogger Ace said...

Well done. Glad to see the running is going so well. Amazing race results await!

February 23, 2009 at 12:18 PM  
Blogger Andrew is getting fit said...

Awesome effort!

February 23, 2009 at 12:26 PM  
Anonymous Anonymous said...

Nice job! You ran great.

February 23, 2009 at 12:32 PM  
Blogger Marcy said...

GREAT JOB!!! Have you tried Love, that site. You can upload your Garmin data onto it and it will automatically map your run, give you your splits, give you the temp that day, calculate the degree of difficulty the run was, etc . . It's free too.

February 23, 2009 at 1:26 PM  

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