- Site:
- http://www.runningahead.com/logs/23530f391fb049caafa16a683757ef6b
- Miles:
- 5375 total / 1086 in 2013
- Goal:
2013 Goals Sub-90 Half (DONE! 1:27:26 @ Xenia) Sub-40 10K (Pending...) Sub-19 5K (Pending...) 50K PR at Forget the PR (5:29:34)
Ryan Gilbert ran: So, I was worried abo...
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- 6 miles
- 00:40 time
- 06:43 pace
- 568 calories
- details
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 :-).
Insane speed... I so cant wait to be out there with you again.
about 1 year ago • Like • 1 person
Wow! Wow! You were FLYING bro! So glad to hear that the swelling and pain are gone... Impressive performance!
about 1 year ago
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!
about 1 year ago • Like • 2 people
Wow that kind of pace on an injury investigation is wonderful. Well done, sir.
about 1 year ago • Like • 1 person
Like a boss.
about 1 year ago • Like • 1 person
@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!
about 1 year ago • Like
All I can say is WOW!
about 1 year ago
Amazing! That was an awesome run, Ryan. Have fun tomorrow!
about 1 year ago • Like • 1 person
Nicely done Ryan!!! Have a good run tomorrow.
about 1 year ago • Like • 1 person
Fast, man that's fast.
about 1 year ago • Like • 1 person
Wow. That is all.
about 1 year ago • Like • 1 person
Crazy, crazy fast. Wow!
about 1 year ago • Like • 1 person
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
about 1 year ago • Like • 1 person
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.
about 1 year ago • Like • 1 person
Congratulations on a great speedy run.
about 1 year ago • Like • 1 person
Maybe you should look into tweaking that ankle more often if it can keep giving you runs like that
about 1 year ago • Like • 1 person
Wow great work, glad the ankle is doing better!
about 1 year ago • Like • 1 person