“He’s Going The Distance / He’s Going For Speed…”

Another weekend, another long run.

This week was the start of the taper to my training runs. 6.5/8/6.5 mid-week (including a couple of speedy runs), then I swapped my Saturday and Sunday runs so that I did my 5k first, and the long run on Sunday.

Saturday’s 5k just plain felt good as I got underway, and so I decided to kinda push things a little. In the end, I PB’d it, clocking in at 22:06. I’m quite happy with this time, I have to say.

Planning was key to Sunday’s run. I have been using Runkeeper for the last few years to track things, and it’s been fun to see my progress as things go along. It’s also been immeasurably handy for picking out routes that make sense. For Sunday’s run, I departed View Royal, ran along the north side of the Gorge to Tillicum Rd, across the bridge, down Craigflower to Banfield Park, where I got onto the Galloping Goose. Past the new pedestrian bridge, I made my way to the West Bay Walkway, down past Work Point to Saxe Point, and home along Admirals Road, with the last of my trek going around Shoreline Trail. 17.7km in around 1:40. At that pace, I probably had enough left in the tank to notch things up and really chase it home for the last 3.4km.

Again, thanks to Runkeeper, I got some valuable info about pacing. I take my audio cues every km so that a) I know where I am in the run, and b) so that I have an idea of whether I need to pour it on or not. For my long runs, I’ve been just loping along, seeing where I end up naturally. These last two runs have been fairly quick by the long-slow-distance book, and realistically, my last three or four weekends have been pretty close to race pace.

Examining my pace over the course of this distance though, I think to how I was feeling underfoot and in conjunction with how my body was moving, and there were times when I made minor adjustments that seemed to make a world of difference. Specifically, if I loosened up my hips, I found that I could fly without causing myself any additional cardiovascular load, causing my pace per km to drop substantially. Looking at the chart for the last 3-4km of today’s run, I went from about a 5:54/km average down to 5:30 or better.

Week 8 has me doing three 6.5km runs mid-week – I’m going to experiment with race pace and changing my mechanics a little before a shorty (2-mi) on Saturday, and a 12-miler (19.31km!) next Sunday. I’ll have to resist the temptation to just finish the job…

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