Last Long Run Before Vegas
I need to write up the details of this run. It was a good run… but it was afterall 24 miles.
Headlines:
- Ran the first 12 miles with the Sweat365 Half Marathon running group, mostly with Michele, who complained most of the run that we were running too fast.
- First half had an average time of 8:19/mile.
- Negative-splitted, and brought average down to 8:15/mile… but last mile wasn’t the fastest. In fact, the last half was challenging. But I got it done and got my negative split.
- Didn’t drink enough electrolytes on the run, and started cramping up in my calves after the run. But was fine after about 20 minutes.
In prep for Vegas I think I want to do some thinking about how to stack my splits so that I can run each mile progressively faster. If I start at around 8:00/mile… and work down toward an average of 7:30… what will I have to run at which miles.
Workout:
- Type: Run
- Date: 11/11/2007
- Total Time: 3:18:00.00
- Distance: 24 miles
- Average Pace: 8:15.19/mile
Filed under: Run, long run, marathon, run |
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6 Comments: :
Last Long Run Before Vegas
November 12th, 2007 1:36 pm
Lisa Sabin says:
Great run. I agree, It’s important to not go out too fast. Starting at an 8 min pace and gradually increasing your pace is best. You’ll want to be careful not to go above your lactate threshold. Stay aerobic and stay hydrated. Think negative split, just like you’ve been doing with your training.
November 12th, 2007 3:02 pm
clukasik says:
Wow - nice run! Have you ever tried those “sport legs” supplements that are sold at bike/running shops? I tried them for few long runs and during the Seattle marathon last year and at _believed_ that they helped me but I have no idea if they really do or if it’s just a placebo. Or if you already get whatever they give you in the other fuels you consume.
November 12th, 2007 6:06 pm
cardano says:
It seems like the vast majority of people go out much too hard in long-distance races.
Good luck with pacing.
November 14th, 2007 6:07 pm
goalrunner says:
What a great run….24 miles!! My best pacing advice is to attempt to run even splits other than the first few miles, which you should take 30 seconds slower than preferred pace, and the last few miles, which you should crank it up as fast as possible.
I want to email you some questions. How can I find your email address? Thanks!
November 15th, 2007 12:25 am
Hobbes says:
Great run & the last big one before Las Vegas - I can’t believe it’s come round so fast. How are you planning on holding your pace down at the start of the race, when it’s just so easy to get caught up wiht the whole excitement of the day?
November 15th, 2007 1:15 am
Brad Hefta-Gaub says:
As for keeping my pace in check… I guess I figure I need to start slow (8:00/mile for at least the first 2 miles) and keep an eye on my pace… I’ll probably look like a tweaked out nervous Nelly checking my Garmin every 20 feet.
At least I hope that will work.