Ryan Gilbert ran: So, I was worried abo...

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  • 6 miles
  • 00:40 time
  • 06:43 pace
  • 568 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
great Threshold Run: Six Miles 6 mi 00:40 06:43 pace

So, I was worried about how this run would go. Heck, I even thought it might not BE, worried as I was about my ankle yesterday. Started off doing some running with Monica Y. who was looking to get five miles in. Molly the the Hound was in a great mood, too--enjoying the sunshine. Ankle felt fantastic and all the swelling is gone. I'll take that!

After that, I did one more warm-up mile on my own. Then I decided I did, indeed, feel good enough for my threshold run! I was shooting for ~6:45/mile for six miles. The first two miles were a touch too slow--6:50 and 6:50, but I caught my rhythm at mile three and the pace started dropping: 6:44, 6:44, 6:43, and my last mile was my best at 6:29.9! This is easily the best LT run I've ever had. It was both my fasted and my longest. Target was 80-88% HRR, and I hit right around 86%.

The wind was brutal, but it's hard to beat running through sunset! Now to do some serious eating, then rest up for John Bryan State Park in the morning with Rob H. and Jen B. and Monica Y. Monica's crazy enough to join us out there, turns out :-).

  • Allen F.
    Allen F.

    Insane speed... I so cant wait to be out there with you again.

    almost 3 years ago Like1 person

  • Dale T.
    Dale T. Great Performance
    Great Performance:

    Wow! Wow! You were FLYING bro! So glad to hear that the swelling and pain are gone... Impressive performance!

    almost 3 years ago

  • Michele H.
    Michele H.

    I can only achieve that pace on my bike! Great job Ryan! What happened to your ankle? I missed it!
    Have a great time tomorrow!

    almost 3 years ago Like2 people

  • Rancidgoat
    Rancidgoat

    Wow that kind of pace on an injury investigation is wonderful. Well done, sir.

    almost 3 years ago Like1 person

  • Jamison
    Jamison

    Like a boss.

    almost 3 years ago Like1 person

  • Ryan G.
    Ryan G.

    @Michele--I don't know what happened! My best guess is that compensating for stone bruising made me run funny...which lead to some minor peroneal tendon swelling. It never hurt, but I kinda freaked out about it anyway :-D. Today, the swelling was gone, which I'm thrilled about!

    almost 3 years ago Like

  • Jim S.
    Jim S. Congrats
    Congrats:

    All I can say is WOW!

    almost 3 years ago

  • Andrea O.
    Andrea O.

    Amazing! That was an awesome run, Ryan. Have fun tomorrow!

    almost 3 years ago Like1 person

  • Alexander Y.
    Alexander Y.

    Nicely done Ryan!!! Have a good run tomorrow.

    almost 3 years ago Like1 person

  • Brian S.

    Fast, man that's fast.

    almost 3 years ago Like1 person

  • Amanda
    Amanda

    Wow. That is all.

    almost 3 years ago Like1 person

  • Amy J.
    Amy J.

    Crazy, crazy fast. Wow!

    almost 3 years ago Like1 person

  • Shane S.
    Shane S.

    Great run Ryan and the pace was insane! The target HR is right where it needs to b man. I could'nt imagine running that kind of pace for 6 miles, I ran my LT runs a few years ago when i was in peak shape for 4 miles @ 87 to 90% of max HRR which was close to 5k effort only for 4 miles and the fastest avg i think i put out was something like 6:25 or 26, and that would start at 87% right out of the gate and would then peak @ 90 or even 91% at the end of the 4th mile. Most of the material i have read puts the

    almost 3 years ago Like1 person

  • Shane S.
    Shane S.

    puts the LT effort between 85 to 87% as the minimum and the strongest adaptation between 87 to 90%. I can tell u from experience though either one of those efforts on a regular basis can improve fitness, but can also dig u in a whole real quick if u don't recover from them adequately. Hope u have a great LR tomorrow Ryan.

    almost 3 years ago Like1 person

  • Sarah T.
    Sarah T.

    Congratulations on a great speedy run.

    over 2 years ago Like1 person

  • Tyler M.
    Tyler M.

    Maybe you should look into tweaking that ankle more often if it can keep giving you runs like that

    over 2 years ago Like1 person

  • Mike S.
    Mike S.

    Wow great work, glad the ankle is doing better!

    over 2 years ago Like1 person