- Site:
- http://predawnrunner.com
- Miles:
- 8065 total / 1269 in 2013
- Goal:
New marathon PR at Akron 2013, and help others while building Team Predawn Runner along the way.
Greg Strosaker ran: I wasn't sure I reall...
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- 24 miles
- 02:56 time
- 07:16 pace
- 3106 calories
- details
I wasn't sure I really saw the point of the 24 miles on the plan, so I thought of shooting for 22. Then when David S. entertained thoughts of going 26.2 last weekend, I couldn't get that idea out of my head. So I just headed out to get what I could get, an hour later than usual (up a little before 5:00) at my wife's insistence.
Plan was to do this as a Rob S. style progression run, first third easy (7:40), second third moderate/easy (7:25), final third steady state (7:10, or MP+10%). Ended up at 7:35 for the first 8, 7:17 for the second 8, and 6:58 for the final 8+. Could have tacked on two more, but really didn't see the point, concerned it would do more harm than good - this is the longest training run I've ever done, and the total time was already longer than my marathon goal time.
Fueling strategy was fine, had 2 Gu's but I think I would have been fine without, and hydration was the usual minimal amount (2 8 oz. flasks and a water fountain stop, no refill).
Great conditions and enjoyed this route, out to Beartown Lakes and back. I've always wondered what it would be like to run to there (we take the boys sledding there in the winter), now I know.
Excellent run! What is your marathon goal?
10 months ago • Like
@Susan, thanks, somewhere in the 2:50-2:52 range. Will narrow that down after a half-marathon in a few weeks.
10 months ago • Like • 1 person
great long run Greg. I really like that progression style. It breaks the miles into shorter segments and changing the pace keeps it interesting. fantastic job out there.
10 months ago • Like
Sweet run!
10 months ago • Like
To me, a 2 minute range is pretty narrow. I usually have a half hour window in my target range. But I don't go out for 24 mile training runs at a 7:16 min/mi pace. And now it just sunk in how crazy impressive that is.
10 months ago • Like • 2 people
Outstanding run Greg!
10 months ago • Like
Fantastic run Greg!
10 months ago • Like
What an awesome training run, Greg! I don't think you will have a problem reaching your goal at all!!
10 months ago • Like
Dang, Greg. You're the man.
10 months ago • Like
What a great run - not just a great training run but a sweet check on your state of readiness as you approach your next marathon. You appear to be in a great state!
10 months ago • Like
Wow! Very impressive pace and mileage. You are all set for the marathon for sure!!
10 months ago • Like
superb training
10 months ago • Like
Awesome job, Greg!
10 months ago • Like
Fantastic run... Keep it up!
10 months ago • Like
Nice long one boss. Sounds like it clicked just fine
10 months ago • Like
Great run, you're in good form!
10 months ago • Like
You were rocking it out there today Greg.
10 months ago • Like
That was quite a day and you finished strong.
10 months ago • Like
Solid work Greg. The only point of 26.2 is to erase any doubts that a marathon is within reach. Or clear a very cluttered mind!
10 months ago • Like
Sweet run! Amazing!
10 months ago • Like
Lot's of good things about this run. I especially like the time spent on feet. You'll have more than enough in reserve to push through any tiredness come race day.
10 months ago • Like
great effort Greg and you make it sound easy.well done
10 months ago • Like
Super run today Greg!! Sounds like everything's coming together for you to NAIL your marathon goal!!
10 months ago • Like
Wowsa! long training run.
10 months ago • Like
Wow.. lotsa miles at a great pace!
10 months ago • Like
Where do you store all the fuel reserves? It's amazing to me you can go 3 hours with only 200 extra calories replenished. And don't you sweat at all? I would need at least twice that much to drink. Love the progression! And to progressively run faster than the targets too!!! Awesome!!!
10 months ago • Like
Where do you store all the fuel reserves? It's amazing to me you can go 3 hours with only 200 extra calories replenished. And don't you sweat at all? I would need at least twice that much to drink. Love the progression! And to progressively run faster than the targets too!!! Awesome!!!
10 months ago • Like
Sorry about the double post :(
10 months ago • Like
Amazing!
10 months ago
Nice. 3 hours is really the point of diminishing return, so I don't think you did any harm with this run. Way to go.
10 months ago • Like
wow...nice looonnng miles!! I would say that's insane, but my plan calls for 23. I guess it's all about training your body to be on it's feet for an extended period of time so you don't bonk race day.....freaking awesome pace too! wow!
10 months ago • Like
That run is what I only hope to do someday to BQ:) you are doing amazing things with this training cycle:) I can't wait to
read about your race, when you do race!
10 months ago • Like
Wow, what an amazing training run, Greg!
10 months ago • Like
That's your training pace on 24???Impressive
10 months ago
Very impressive! You have inspired me for my long run tomorrow!
10 months ago • Like
Love it--I knew it was going to be big and you didn't disappoint. Like your minimal fueling & hydrating approach. Looks like things are falling into place nicely.
10 months ago • Like
Pfitz goes up to 24 mi on his LR? Fantastic job getting those miles!
10 months ago • Like
Very, very impressive, you finished strong and had a little something left in the tank. That is great.
10 months ago • Like
Nice super-long one Greg. Not sure there is a ton to gain physically going past 22-23 for the full, but definitely there is mentally. Great job Sir!
10 months ago • Like
This is such an amazing training run! You are going to smash your time goal!
10 months ago • Like
I tell my clients to do a 22... that it won't do a thing for them physically, but mentally it seems to help a ton in the late stages of the marathon.
10 months ago • Like
Super solid time on feet and distance in the bank. Huge week too. Keeping my fingers crossed that this Pftitz 70-85 insanity pays off!!!
10 months ago • Like
Sweet long run Greg!!
10 months ago • Like
That's awesome Greg, I'm not sure I could overcome the temptation to finish up the 26.2. I think you kept the pace about perfect. You are running so strong, nice job buddy!
10 months ago • Like
Monster run Greg! I don't know what impresses me more, the 8 miles at 7:10 or the 3 hours on 16 oz and a fountain stop :)
10 months ago
This is extremely impressive to me and takes a lot of endurance to pull off like you did. When I run 20 at easy pace I feel like I'm going to die, not like I "could do 2 more."
10 months ago • Like
holy frick! nicely done
10 months ago • Like
Inspiration not only for the miles and pace, but your mental strength. You're a rock star, man, and your posts always help me to remember that sometimes running is as much mental as physical. Nice job!
10 months ago
Great run, Greg! Looks like the progression worked really well for you.
10 months ago • Like
Man that is an awesome pace for the distance. Great run Greg!!
10 months ago • Like
That is one kick ass run, Greg. I really like the progression idea rather than feeling stuck in the same pace. Amazing job!
10 months ago
You are my LSD hero! Way to rock it out today!
10 months ago
thats just phenomenal. its amazing you put all those miles in and just 2 gu's and felt like you needed them. i think you can break 2:50. my boyfriend doesnt do his long runs that fast and runs in the 2:40s. incredible training!
10 months ago • Like
Great miles Greg!
10 months ago • Like
Wow, that is an amazing run, Greg! Fantastic pacing and effort on this progression.
10 months ago • Like
Glad that I could be some motivation, but I don't think you really need it. Great run Greg and even more impressive that you made it progressive. You are going to do awesome next weekend. Nothing like a 24 mile training run.
10 months ago • Like
Awesome run Greg! Running a 24 mile progression run slightly faster than your intended paces has got to be a huge confidence booster! Wow, super impressive!!
10 months ago • Like
Your fitness level and ability as a runner never cease to amaze me. This is one heck of a training run hitting that kind of pace for that distance with minimal fueling and hydration requirements. You make it look easy. Can't wait to see how well you do on that half!
10 months ago • Like
Fantastic running. You are so fast.
10 months ago • Like
Sweet l'il 24 mile scamper on a Sat morning. I'd need a week to recover. You're so fine-tuned to your physical & mental capabilities Greg. Really impressive...love the pacing strategy. 2:50...Done.
10 months ago • Like
Nice miles at an awesome pace Greg. WOW
10 months ago • Like
Amazing stuff.
10 months ago
Awesome 24 miler, Greg. You are looking real good for the full.
10 months ago • Like
Wow! This is a great run, Greg! Very excited to see what you do October 7th!
10 months ago • Like
Excellent run Greg. So which marathon are you targeting - Akron? Towpath? Both?
10 months ago • Like
Greg, super strong running, particulary with the tempo broken into 3rds and building the pace, looking very strong!
10 months ago
Awesome! I just love running to a new point where you haven't run before! Love the fueling strategy - I find that sometimes on training runs, less is more!
10 months ago • Like
Thanks all - @Larry, just the Towpath, I doubt I'll ever do both in one year.
10 months ago • Like
Holy moly....that training run is my Boston qualifying pace......great job
10 months ago • Like