Today I did my last long run before the GW Parkway Classic on April 10. I decided to go for 10 miles, and I decided to make a real effort to make it a “slow” run to minimize the risk of injury. Based on my training, I thought a 10 min/mile pace was a reasonable goal.
It was cold this morning–34F!–so I was bundled up in my long pants, thick top, windbreaker, gloves, and Nike iPod-holding hat.
And, even though I’ve had them since November, I finally remembered to wear my Zensah calf compression sleeves.
When I started out, I figured that it would be easy to keep to a “slow” pace. My calves felt heavy with the compression sleeves, my quads felt heavy from this week’s workouts and my heart felt heavy about my Dad. I didn’t feel emotionally raw like I did last week, but emotionally tired and just not in a kick-ass mood.
My usual run is 8 miles. To make it 10, I thought I could add a 1/2 mile out-and-back to the start and end of my run, since that segment of the path is relatively flat. (I’ve been adding a mile at the beginning of my run that way, for my 9 mile runs). I realized that it might be hard (mentally) to keep running for another mile after my usual stopping point, so I decided to add the second extra mile before my turn-around, by running 1/2 mile further before turning back. That worked out well, as I reached the extra 1/2 mile after climbing a hill, but before the path started down the next hill.
It ended up being a good run. It was cold, but the sun was shining and it wasn’t windy. The bike path was less crowded than usual because of the National Marathon going on in D.C. today, but there were still plenty of runners out. It was exciting to see these signs where side roads entered the parkway:
I did pretty well at keeping to a slower pace, although I still ended up being faster than I intended.
Garmin Data
Distance: 10.1 miles
Time: 1:38
Avg Pace: 9:40 min/mile
Split Times: 9:50, 9:45, 9:40, 9:36, 9:32, 9:48, 9:47, 9:39, 9:40, 9:31
My ITB seemed to appreciate the slightly slower pace. Although it “whispered” to me, it never even felt tight. Even though it was chilly, I took time at the end to stretch, although not as much as I would have if it were warmer!
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"It whispered to me", I know what you're saying there! I'll have to remember to use that explanation next time.
I think your "slow" pace is pretty quick!
How exciting that your 10 mile race is coming up! Enjoy the taper/recovery weeks.
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Great time for a slow run.
Nice run. Isn't it funny how hard it is to mentally go past your normal route.
Great run! Your "slow" pace is my dream to get too one day. 🙂
It's amazing the more we run the more involved we get in where we run, how fast we run. In the beginning we think just walk out the door and start running no plan of action required.
Sheri, when I run without a plan, I push to hard and end up side-lined! While I do use my Garmin to keep my pace up, I also use it to guard against going too fast too soon!
Coco – injury free long run. Your training seems to be going very well. Now my inspirational friend get this. I did my first 5K yesterday morning. So not only do you now have me getting up early so I don't miss workouts but you also have me on my way to a "runner". I walked mostly and jogged from time to time as I felt I could. I had hope to finish in 1 hour and finished in 48:54. I also finished before a person who has been going for weeks to a local running group in prep for a first 5K. So my friend, thank you, for all the postings over the years that kept me inspired to "think I can" because in the end "I did".
Congratulations, Tink!!! That is so awesome! I am so proud of you for *knowing* that you can and proving that to yourself. There is no stopping you now!
I'm so jealous of your "slow" run! I ran yesterday (about half a mile… because I had forgotten my cell phone at a restaurant!) and it was so painfully obvious how out of shape I am! And now with my foot hurting randomly I'm scared to start again (not that I'm really motivated!)… So… reading this really makes me feel good… you know, about someone else having a great run! 🙂
LOL, Sary! It sounds like your foot is nothing to mess with, so you are right to be cautious!