Long Run + Hills
I did an 18 mile long run, with hills for this weeks big effort.
Here are my splits, divided into two sections.
Part 1: Hill Course (11 miles)
This is my new “standard hill course”. This is a great run, and I need to eventually work up to running this one twice to make a 22 mile long run. My goal is to get this to the point where I can do a 60 mile bike + this hill course twice. That would be a great long brink simulation. This includes 700 ft of climbing and descending.
- 8:32 - 148 avg - Down hill 160 ft
- 10:34 - 143 avg - Up hill about 240 ft
- 8:11 - 145 avg - Down hill - 150 ft
- 8:21 - 145 avg - Down 80ft then up 160ft
- 10:15 - 141 avg - Up then flat/down-ish
- 8:26 - 142 avg - flat
- 8:53 - 144 avg - flat
- 8:33 - 142 avg - flat
- 8:52 - 142 avg - up then down
- 8:47 - 140 avg - down then up
- 9:31 - 143 avg - up then down
Part 2: The flat out-and-back (7 miles)
At this point in the run, I’ve had to run 2 blocks away from my house, so that the hill course comes to 11 miles instead of 10.8 miles. My plan was to run on my normal flat out-and-back course… but the problem is, I don’t know the mile markers now, since I’m not starting from my traditional location. I ended up remapping the run using gmap-pedometer when I got home, and discovered that my estimates were actually pretty close.
- 9:05 - 141 avg -1 mile
- 10:45 - 137 avg - 1.15 miles
- 8:32 - 135 avg - 0.9 miles
- 8:25 - 137 avg - 0.77 miles — This was my turn around point
- 8:31 - 135 avg - 0.9 miles
- 3:16 - 135 avg - 0.28 miles — this was me resetting my lap so I’d be at a known mile maker start.
- 8:07 - 151 avg - chasing rabbit 1 (known mile!)
- 8:30 - 155 avg - chasing rabbit 2 (known mile!)
The last two miles were made a lot easier by having a “rabbit” appear in front of me. In the first case, it was a guy who passed me, and I just kicked in gear and got on his heels and ran with him. He kept nervously looking back, but I’m not sure he really knew if I was behind him or not. After he peeled off to run his course, I was left alone again and my pace dropped.
About a quarter mile into my last mile, a woman passed me. I asked if she minded if I paced off her (unlike running behind a guy, I feel like it would make most women a little nervous if I just started running behind them). She said it was ok, and I was able to hang with her, although she was dropping sub-7min/miles, so it was a real workout. I got about 6-10ths of a mile out of her before our paths split.
Zones:
- In zone - 2:18:26
- Above - 17:00
- Below - 8:48
All in all it was a good long run.
Workout:
- Type: Run
- Date: 08/24/2008
- Time: 11:30:00
- Total Time: 2:44:14.00
- Average Heart rate: 142
- Max Heart rate: 175
- Distance: 18 miles
- Average Pace: 9:07.11/mile
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1 Comment: :
Long Run + Hills
August 26th, 2008 7:26 pm
luvtorow says:
Wow, awesome job!