- Site:
- http://predawnrunner.com
- Miles:
- 7834 total / 1029 in 2013
- Goal:
New marathon PR at Akron 2013, and help others while building Team Predawn Runner along the way.
Greg Strosaker ran: Boy, this was a rough...
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- 20 miles
- 02:25 time
- 07:13 pace
- 2572 calories
- details
Boy, this was a rough one. The head cold is still lingering, and I didn't sleep well last night. Finally got up for good at 3:35 and just got ready to head out. It was 70F with 96% humidity, so I knew the planned 14 marathon pace miles were going to be tough. So I just decided to take what I could get out of the workout and be satisfied with the effort.
About 6 miles of warm-up and 4 miles into the MP section, I knew I couldn't hold things for 14, so I decided to turn it into 3X4 miles at MP (or what passed as MP today) with mile recoveries in between, based off of a race-specific workout idea that Caleb M. had posted previously. Even getting close to MP felt more like a lactate threshold effort, so I lingered more around MP + 15-20 seconds. It was the kind of day where everything felt like it was slightly uphill. The intervals went:
6:50, 6:41, 6:56, 6:49 = 6:49 avg.
6:38, 6:45, 6:49, 6:49 = 6:45 avg.
7:10, 6:51, 6:53, 7:06 = 7:00 avg.
The last set felt like the later stages of the marathon - I think the slow recovery let the legs tighten up.
So, happy with the effort, last year I bailed on this workout after about 2 MP miles if I remember right. Just had to be comfortable with whatever pace resulted from keeping the breathing ratio at 3:3.
Now grant me the patience to deal with a rainy day with the boys, and a wedding tonight. Though starting with 20 miles makes that easier.
Oh, and this was my first 20 in Kinvara's - I'm still on the fence as to whether they are a marathon shoe for me, but getting closer to adding them to the approved list. I noticed that after 35 miles, they have notably less heel wear than the Lunarfly's at 15 miles.
Let's see, given all your hurdles lately and still you ended up with a better result over last year? That's definitely a victory to carry you into a big day. Great job, Greg.
9 months ago • Like • 1 person
Wow, great work getting a tough workout like that in! This will pay big dividends down the road.
9 months ago
You should be happy with that effort and I would think that 20 miles should help with patience but just in case...will there be an open bar? Because that should help as well.
9 months ago • Like
Strong one!
9 months ago • Like
@Christian, I presume there will be an open bar. But by that point of the day, I may prefer if they held the reception in a Starbucks.
9 months ago • Like • 1 person
Really excellent run Greg. On my last MP run in the humidity I also felt I was close to LT effort, and it really whacked me out. Sensible to rejig the plan, still top quality as it's effort that counts. Good luck with the wedding!!!
9 months ago • Like
Sorry you had a rough go today, but good job making the best of it. Rest up!
9 months ago • Like
Wow Greg, even your crappy runs look amazing to me. And i keep learning (especially transitioning to the race specific workout from Caleb). Good stuff.
9 months ago • Like
Whew I bet it was a rough one. great workout.
9 months ago • Like
Nice job finding a way to make this run work -- but no surprise really as you are a tough and smart runner. A few more 20's and bet the Kinvara becomes your marathon shoe.
9 months ago • Like • 1 person
It's funny how a 20 mile run makes a day easier, isn't it? Nice job running through what sounds like the perfect storm. Do you have heel chafing issues in the kinvaras? I did a 20 mile run in mine and my heel is a mess.
9 months ago • Like
Great attitude!! Great effort braving the athletic demon!
9 months ago • Like
Conditions were tough this morning. Add a cold to that and I think you've got to be happy with banking the miles.
9 months ago • Like
Always a good when things don't go your way but you tough it out, persist and get a great result. Super run.
9 months ago • Like
That's a really impressive run Greg! I run in Brooks Pure Flow which I love but my running store was recently trying to get me in Kinvaras but I was unsure.
9 months ago • Like
Thanks all - @Maryjo, I had no issues with the heel. Just a little bit of issue with one toenail, but it was already in jeopardy and the soaked sock didn't help.
9 months ago • Like • 1 person
Wow--given the multiple things working against you on this one I think you hit this out of the park. Really, really like the improvisation on the MP miles--you got a lot accomplished there. And so the completely opposite of bailing. This has to be one you will look back on and feel proud for getting out of it what you did.
9 months ago • Like • 1 person
Greg - you continue to impress and inspire! Way to modify your plan and still get in a fantastic 20 miles!
9 months ago • Like
You had a lot working against you this morning. Greg. Really smart adjustment and nice outcome.
9 months ago • Like
Greg, considering the humidity today that was a good effort. I always notice that once the humidity gets a hold of you it is over and impossible to recover from.
9 months ago • Like
Thanks all - @David, that's why I was sensitive to the breathing, once you hit 2:2 for too long and start pushing lactate threshold, it's tough to recover on a day like today.
9 months ago • Like
You definitely made the most of that run!! Nice to see how you handled the situation being flexible and coming up with a solid solution. I have to remember that! Hoping the wedding is fun for everyone. :)
9 months ago • Like
pretty impressive showing for feeling so cruddy - way to push thru it today greg!
9 months ago • Like
So good!
9 months ago
Way to adjust and turn it into an effective workout. Looks like a grt 20 miler to me!
9 months ago • Like
Way to push through and get it done. Nice running!
9 months ago • Like
Greg, you really never stop amazing me with your workouts and the times you get up at to put the in. Awesome work again with this crazy tough MP long run!
9 months ago • Like • 1 person
dayemmm!!
9 months ago • Like
Tough conditions Greg, you did a great job.
9 months ago • Like
Tough long run, Greg-- way to get it done!
9 months ago • Like
So thankful it wasn't just me. Really nice job getting the miles done. I felt exactly the same way, anything about 15 sec. slow felt like MP and I was just dying by the end. Waddling around now, not great but I'm sure it's all going to pay off.
9 months ago • Like
Way to hang tough, Greg. Wrt the wedding reception, go for the coffee in one hand and a mixed drink in the other. That always works for me.
9 months ago • Like • 2 people
Nice improv for difficult conditions.
9 months ago • Like
Despite this being a tough one you pushed through to make it an impressive workout as always. Hope your cold is on it's way out and the rest of the day goes well!
9 months ago • Like
Way to push through it despite a lingering cold. Impressive!
9 months ago • Like
Very well done Greg, tough session
9 months ago • Like
Great job on sticking to it and toughing it out.....my foot wouldn't let me today
9 months ago • Like
Super effort today, Greg. This cold has got to go!
9 months ago • Like
Glad you are ahead of the game from last year!
9 months ago • Like
way to hang in there Greg
9 months ago • Like
3:35 am?? 20 miles with a head cold? And yet you continue to amaze!
9 months ago • Like
Wow great job on the early run. Smart call on the improve intervals way to work through the 20!
9 months ago • Like
Wow - What an amazing workout!! Great miles - SUPER pace!! Great job!!
9 months ago • Like
Gracious....I'm just speechless. To say this is an awesome workout does just not do it. Off the charts!
9 months ago • Like
wow what an incredible long run. the wake up time, the pace, the miles you put all the other days while getting over a head cold. superman in my book
9 months ago
Even though this wasn't your Plan A, this is an impressive run in spite of, or maybe because, it felt so tough. I don't mean this to sound like schadenfreude, but reading this provided me with some needed encouragement and perspective on my long run yesterday. Much of what you describe is also what I was feeling, and, if a more accomplished, stronger runner like you also found these conditions challenging... maybe I should feel less discouraged. Thank you.
9 months ago • Like
There needs to be a "bad @ss" button here! Nice 20 miler and excellent week overall.
9 months ago • Like
Nice improvisation & great job finishing the workout! That is a lot of marathon pace miles there, and during a 20 miler, no less.
9 months ago
What a smart run. It takes true discipline to change things up and still nail an awesome workout in horrible conditions. You are an inspiration and a very gutsy runner Greg. Thanks for sharing your knowledge and how to make the best of a bad weather day
9 months ago • Like
Phenomenal job on this workout, Greg. And very smart to modify it on the fly based on how you were feeling. Those temp/humid conditions sound brutal, and you still put in some fantastic paces on some quality miles!
9 months ago • Like
Impressive!
9 months ago • Like
The humidity has been aweful! I take the heat over this humdity any day but as always you did amazing. I keep telling myself that the miserable conditions are making us stronger. I hope it's not a lie!
9 months ago • Like
I think we are feeling the leftover humidity from Hurricane Isaac. The air was still wet later in the day. Quite the impressive workout. I'll have to remember to try this one (when I get my legs back). Way to go!
9 months ago
Strong run Greg - and lots of positives to take forward out of this run. The change-up served you well Sunday and likely for the week coming up ... Hope the rest of your day went well with the boys and the wedding.
9 months ago • Like
The heat and humidity continue to give me problems. You powered through nicely! You are amazing!
9 months ago • Like
Good job on the effort. I felt the same, but only did 5 at pace. This was a tough workout with a lot of miles at MP.
9 months ago • Like
That is one hell of a workout in that humidity Greg. Major respect! I hope the rest of the weekend was great.
9 months ago • Like • 1 person
Solid 20 in the bag. Tough conditions by the sounds of things. Well done!
9 months ago • Like