- Miles:
- 6537 total / 1618 in 2013
- Goal:
Sub 3:00 Marathon, done 2:47:32. Sub 38 10k (PR is 33:30 back in HS, much older now) Sub 18 5k
David Peters ran: Nice and cool out thi...
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- 18 miles
- 02:08 time
- 07:04 pace
- 2021 calories
- details
Nice and cool out this morning and it looked like it was going to rain when I got to the trailhead. I thought that I have my rain jacket in the trunk of the car but it was not there so I could only hope that it didn't start raining as it was rather cool out with a good breeze. The plan for today was 6 mile warmup then 3 x 3 miles at MP (6:50) with 1 mile recoveries and 1 mile cool down. Ended up doing the the 3's with the first at 6:37 avg, second at 6:34 avg, and third at 6:31 avg with a total avg at 6:34 which was more HMP. The first set felt easy. The second felt harder which was against the wind and I spotted @Sarah G. on this one. Sorry Sarah as I would have ran with you for a bit but I was on a mission. The third one hurt as it was against the wind. Overall a tough session but not overly brutal. I really should not have run these as hard as I did. When I break MP based runs into segments I tend to run them to hard and to fast. Need to work on that. This would have been much easier if I stuck to MP. Overall things feel pretty good. Right hip flexor is a little tender but didn't bother me at all on the faster sections. I will stretch it out really good over the next few days. Running with a friend tomorrow which will keep the paces in check and will be a nice easy day for me.
Nice solid run. Was a beautiful morning
8 months ago • Like • 1 person
@Nils A. I like this colder weather.
8 months ago • Like
Yeah, I would say you pushed that solidly beyond MP. At least you know that breaking it into segments tends to cause you to "overdo it". But if you are none worse for the wear then nice to know that you got a very solid workout under your belt. Enjoy the weather and the easier pace tomorrow.
Oh and by the way, your post with tips for the marathon the other day was great. May be "simple" advice but I picked up a couple of very good ideas. Appreciate you taking the time to write that.
8 months ago • Like
@Marcie Thanks. Make sure that you enjoy the experience tomorrow. 24 hours from now you will be an experienced marathoner, a tired one, but an experienced marathoner. Of the 4 that I have ran I made mistakes on 2 of them. One I was able to recover from and one where I was just plain stupid. I got greedy and paid for it. Run within yourself and you will do great. Have fun with it as hopefully this is just the beginning of the journey.
8 months ago • Like • 1 person
Good stuff, David. I was just getting started when I saw you-around the 3 mile mark I think. Very nice morning out there.
8 months ago • Like
It would have been much easier if you had walked but then it would have been as much fun as pushing it a bit harder than MP. Solid running, but take care of that hip flexor. Do you do any shoulder work? Tight shoulders affect hips and ankles and feet and -- in your pictures -- you look -- to me -- tight in the shoulders. Just throwing that out as something to consider. I work hard on my shoulder mobility.
8 months ago • Like
Great job - based on your Akron performance the other possibility is that you may be underestimating your MP a bit - but still maybe a little fast on these (though I'll gladly borrow this MP for tomorrow). Good work, thanks for the heads-up on the trail conditions, and I'll keep my eyes out for you at Ira Road tomorrow.
8 months ago • Like
@Mike I do shoulder dislocations a few times a week when I do weight workouts to loosen up the shoulders. I am being careful with the hip flexor as a couple of years ago I go tendonitis there really bad and it hurt like heck to run and took forever to heal. It would hurt a year later when I sneezed.
8 months ago • Like • 1 person
@Greg S. I am thinking possibly 6:45 for Harrisburg but these were definitely not MP. Watch the wooden part of the trail over the marsh past Boston going South if it is wet. It was pretty slippery and I had to cruise that part of the interval session as my feet would slip back.
8 months ago • Like
Very solid workout, particularly so soon after your marathon.
8 months ago • Like
Solid!!!! Nice miles David, looking really strong!!!
8 months ago • Like
What a great run! Hmm, were you running through Peninsula around 8:30-9 am? My husband and I were walking our 3 dogs and passed a runner on the Towpath close to the section with the 303 bridge overhead that resembled you (or at least as much as I can tell from your picture).
8 months ago • Like