Today I finished my "catch up" runs from the WWFoR, which I missed last weekend with my Piraformis issue. Taking a break from the running along with two visits to my chiropractor have served me well - the pain seems to be gone.
Today's "Green" run began around 5:30 am when I headed out for the first leg of today's run - 8 easy going miles to the UCF starting line. I did a modified version of my Lockhood run combined with a short detour around UCF's campus to the starting area. I ran the 8.15 miles in 1:39:32 - a 12:13 min/mile pace with an amazing low AHR of 143 bpm. I ran 1 mile and walked 30 sec. The cooler weather really paid off today. It was a very cool 62'ish degrees with a breeze - chilly when standing still but great for a run. I also ran to the Phedip shouts of encouragement episode - a great episode providing over an hour of jokes and encouragement for the run.
At the starting area I looked around for Shirley to see if she could hold onto my fuel belt - so I could run the 5 miler unencumbered. I missed her in the start area but Betsy, one of the co-owners of the local running store, Trackshack, offered to take it to Shirley for me. I just made it to the starting area in time for the start. I looked around a little bit for Kitzy, but wasn't sure what she looked like - so I stretched a bit while lined up between the 10 min/mi and 11 min/mi pace areas.
Soon we were off and running. The field was pretty crowded in the early going but people were moving well. The walkers lined up toward the back this time, although I think most of the walkers probably signed up for the 2 mile race. I was hoping for marathon race pace, but could feel a bit of a drag as I ran - running a race with 8 miles behind you feels VERY different from starting fresh. I tried to maintain my pace with a 177 bpm Podrunner mix, and continued my approach of running 1 mile and walking 30 seconds. The first mile came in 11:27 min.
Just ahead of the 2nd mile, the first water stop came. I took a short walking break for the water and continued on. My second mile was in 11:25 min. Amazingly, I was on a 5 hr marathon pace - so I was doing ok.
As we ran down an out and back with music blaring from some speakers set up, the music played a bit of the Jaws theme (you know, the part where the shark comes...). I made the remark that we should all run faster to get away from the shark, and began to chat with a woman running beside me. I found out her name was Sam, she is a police officer who has recently gotten into running. She is running the OUC half in December (her longest distance) and the Disney Marathon in January (her first). Normally she runs with her running partner but he couldn't be here today. Since we had a good, common pace, we ran the rest of the race together - and chatted about all kinds of things. It helped to make miles 3-5 go much easier for me with times of: 11:17 min, 11:55 min and 11:21 min.
At the sight of the finished line, I bid my new running friend goodbye and picked up the pace for the finishline. My time for the 5 mile race (5.11 on Garmin) was 58:19 min - an 11:40 min/mi pace. My AHR for the race was 154 bpm - nicely in my aerobic zone. Adding this to my 8.1 mile run, my half marathon time was 2:37:51.
After eating a banana, a granola bar and some water, I met Shirley and chatted a bit while retrieving my fuel belt. She was pretty busy (and I was just distracting her) so I headed out to make my way home.
From the finish area, I took a direct route home - running 5 min and walking 30 sec - nice and easy to get home. The last bit of my run: 2.77 miles in 34:04 min - a 12:18 min/mi pace with an AHR of 150 bpm. I was getting sore by the time I headed home - but even with the sun, the air was still cool and the run home nice.
A good 15.8 mile long run day - and an interesting way to split it up. My feet are a bit achy as are my legs - but I feel good. Tomorrow is a rest day as I head to Marina Del Rey (near LA) for a workshop this week. I hope I can keep up the running out in CA. With the late sunrise and early sunsets (like just after 6 pm) I am not sure how much outdoor running I will be able to manage. We shall see.
Next week - the last big run before tapering for San Antonio. I am going for 22 miles on Sunday - with a 10 miler on Sat. But first - let's just get through the week!
Run strong everyone!
6 comments:
You're just amazing! What a way to get it all in! And two thumbs up for postponing the WWH in favor of rest and recovery.
Such a good pace! I am in awe!
You'll rock the 22 miler. I can't wait to hear about it. Have fun in CA!
Hey, Chris, great run! I'm sorry to have been so busy when you came by but, unfortunately, with two time races, things are usually hectic and the nice cool temps encouraged even more folks than usual to sign up on race day. Glad to hear the pain in the butt is gone. How come it seems you get to see Dave more than I do?!
What a great race! I am totally impressed with your strategy and how it all worked for you. You'll do very well with your 22 miler with that kind of mindset. Bit by bit, chunk by chunk..
Have a good week in CA!
I am glad your piriformis is not acting up, and very happy for your 8 & 5 miles....
I hate not being able to run together next Thu on SoCal... I believe there is a plot against us running together!!!!!
Hope really we can meet somewhere and next time I don't have to travel to Alabama or New Mexico at the last minute,
sincere-lee
lizzie lee
Wow that's sounded like a full day of running. How nice it would be to break it up like that and how my timing would generally be. congrats on te time, you'll do great on your half coming up, can't wait to see the results
Nice job Chris. Best of luck with the 22-miler and your taper before SA.
Do you like the fuel belt? I'm thinking of getting one.
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