Monday, September 11, 2006

Add on to my last post

This really is a continuation of my last post - call me the long-winded blogger for the day. When I left off, I was contemplating how effective it is to run an even pace. My next random thought is that it always seems so desirable to run negative splits, but then perhaps you didn't run hard enough during the first half . . . I think a lot of factors really go into all of it. A lot of it is mental, and a lot of it is training. Then you can do all different schools of thought on what kind of training. For me, I want to run a faster marathon. A fast marathon needs endurance and speed (and a lot of grit and a lot of passion). There are so many training plans that have you doing the endurance or the speed, and then both, but it gets harder when you talk about doing them together - to put it simply - to do long training runs or intervals at a fast pace. How much is enough to benefit you, and how much is too much so that you'll wind up with an injury. And without knowing exercise physiology to a 'T', how do you know if you're benefitting from the training. Do you have to undergo tests at an exercise phys. lab? Do you have to run marathon upon marathon to see if you improve? Then some schools will tell you that will cause injury - while at the same time you see this new trend of U.S. runners who try to run 50 states in 50 days, or one every month of the year.

It all makes me crazy. So what did I do today? I set out to run a long run after a race. I figure it was somewhat simulation - an experiment of sorts. When I started out, my legs weren't fresh - a little tired from my 10k yesterday, that's all. My long run said differently. I ran really slow and I was really tired. And I had aches and pains that I never have on long runs. My right soleus is still killing me, and I have odd soreness on the top of my left foot. What I felt like, was that I went out too fast in the 6 miles (yesterday) of a 23 mile mile run (17 today + 6 yesterday +23). My run yesterday served a purpose (see my last post), and I think I proved the lesson today. Running an even pace makes sense - starting controlled and conservative, but finding that sweet spot where you're still pushing yourself. I didn't plan to run fast today. Part of my purpose was to feel a little tired and have to do a long run - that's how I'll feel during a large part of the next marathon. I sauntered along today aimlessing taking gels and drinking electrolytes. I dragged along my hydration pack and my gels and my cell phone and my camera . . . yes, 17 miles with my camera. I'm a photography nut. It's just as much fun to come home and tweak them with computer graphics as it was to take them. Truly, though, today's course was beautiful. My body felt miserable, but mentally, it was just me and the miles out there - pure bliss. I always rant and rave about these areas when I come home, so now I have proof.

Mile 2 - Magnolia Bluffs

Mile 3 - Ferry crossing Puget Sound

Mile 4 - Olympic Mountains over Puget Sound

Mile 4 - Discovery Park

Mile 5 - Discovery Park Loop Trail

Mile 7 - Train Bridge near Chittenden Locks

Mile 8.5 - Turn around at Golden Gardens Park

Mile 9 - Shilshole Bay Marina

Mile 11 - Back on the trails in Discovery Park

Mile 12 - More trails in Discovery Park - Note the "Disco Ball" on the left.


JustRun said...

I hope you're resting now. :)

Great shots, by the way. I'm such a girl, I love a scenic run.

Robb said...

I love scenic runs too - digging the photos! I like your thoughts on an even paced run. My experience is that I attempt on most training runs is to keep things as even as possible. I like to settle right into a 5 minutes per kilometre (approx. 8 min miles) pace. I usually end up running faster (neg)splits later on as I continue to warm up and find the groove. It's always a pleasant surprise to calculate and note the faster splits that come later in the run.

It must be getting quite a bit cooler there. The leaves are turning here and there have been a couple of frost warnings lately as the temps dip into the 30's overnight (3 - 5 degrees C).

Take care.

D said...

I'm obviously living in the wrong part of the country. Great posts. You are so fast! I agree with your idea of an even paced run. I just have a problem executing it! I recently (within the last 4-6 months) decided to give that body glide a shot and yes - it does work! I don't know why I didn't try it earlier.

stephruns said...

i agree - even paced runs can be great - they put me in a sometimes "hypnotizing" state, when the movements become automatic. Unfortunatley I'm like a guy "get out too hard at races". I just always think of what Dean K. says "get out hard and finish hard"!!!!!!

Nice pics you take:-)

Sarah said...

Nice pictures! ....and nice post too.

Anonymous said...

Great pictures

Bob said...

Dude I so want to run where you run.

Sarah Elaine said...

Fabulous photos!

Josh said...

I too love the pics! You've got a good eye. Perhaps I will take a camera on my next long run and post the photos! Ha! a 20 miler through New York City!

I try to start out slow and then after a mile or two pick up the pace. Then, if I have any umph left, I will pick it up for the last few miles of my long run.

IHateToast said...

magnolia bluffs. i get it! it's a bluff, there are no magnolias... and then i keep scrolling... and i try not to scowl with bitter envy. no no. i am starting to find that when i run in the city (me no likes) i let my mind wander to the photos i've seen on running posts like this. so i both loathe to see them and am very grateful at the same time. i'm just a big paradox in a pair of sock!
in fiction books, your runs will lead you to a body that will be the main case to solve. mystery books love a good cadaver found in the woods by a lone jogger (in your case RUNNER). so be careful. ... but the detectives (male or female) are always hot and brainy, but edgy and down to earth.
fun post!

Danielle said...

Even paced runs are great for resting the legs, but I hear you on what school of thought to follow. Runner's World just had an article about running the first half of a long run at marathon pace plus 60 and then the second half at MP...that's way different from a lot of other schools...I do endurance, speed work and endurance speed work (if that's what you want to think of tempo runs) each week, but I'm still not sure if I'm doing it "right"...