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"Long Run" of 4 Miles

Saturday, July 23, 2011

It seems like it's been awhile since my long runs were 'only' 4 miles. In late April through early June, I'd worked up to long runs of 6-8.5 miles. But, then the HEAT & the vacations happened. So, I've not been doing 'long' runs.

Today, though, was my 2nd run with my new running group. (It's part of USA Fit...I think they might have branches around the country.) Anyway, I ran with the HM group last week, since I'm only preparing to run a HM (well, actually 3 HMs!). But, today I tried out the marathon group. It put my long run at 4 miles in stead of 2. But, with a start time of 7:15 am, it was already in the low 80's...and in the mid 80's when we finished!

I started off on my own, but hooked up with another lady after about .5 miles. We stayed together the rest of the time. It was great to have a running buddy, and we really helped each other out!

She has been with the group for 6 years! She has trained for a marathon for the past 5 or 6 years, and yet always ended up injured so never actually ran one! She's trying again, and I hope she makes it. This year, she said she's adding strength training (ST)- something she hasn't done in the past. I hope it helps her to train without injuries! I DO think ST is very important to endurance running.

We made it through about 1.7 miles wihout walking. I was going to try to make it to mile 2, but she suggested a 1 minute walk. We walked. We ended up walking for 1 minute four different times. I think I could have skipped the last walk, but her hip was starting to feel a little something and I'd rather stick with her.

We ended up running an average of 12:51 for each of the four miles. That's a pretty normal 'long run' pace for me, though I hope to get down around 12:00 when the cooler weather hits! Although we were trying to stay pretty consistant and not start too fast, we did get slower with each mile...12:09, 12:40, 13:09, 13:27. There were also several hills - especially during the 2nd & 3rd miles, so that accounts for part of it. And, the 2nd & 3rd mile had a lot more sun than the 1st & 4th.

I'm enjoying being part of a group. Today, I think I would have walked a lot more if others hadn't been around me! Oh, and I won a 'door prize!' Our local shoe store was there for a weekly talk (different speakers each week - neat!) and I won a water bottle filled with goodies - a pair of socks, 2 gels, 2 nutrition bars, and a lipbalm. Cool!

With today's run, my week's total mileage is almost 12. My month is at only 18 1/4. (Due to vacation!) And my year is at 288. WOW!

Take it easy out there! Stay hydrated! And, enjoy your weekend!!!
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Member Comments About This Blog Post
    Long runs. I'm doing my first long run on Saturday for the first tme in 3 weeks! The hip flexor made me take a week off from running (my trainer ordered it). This is my first week back to running. I did 6 on Sunday, with a bunch of walking breaks, 3 Monday, 5 Tuesday. I will do around 3 on Friday and then I'll be doing 11 on Saturday with my trainer. She told me that she is going to show me how to do a long run more efficiently. Run the first 5 miles and no matter how good you're feeling, walk for a minute, run the rest of the mile and then repeat for the remaining distance. We'll see how this goes and how my legs do!
    3662 days ago
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    I run with a group as well. It helps me run longer and harder than I might do on my own - although I do enjoy solitary runs a lot too.

    Cool to win a prize!
    3664 days ago
    Sounds like you had a good time with the group. I've been thinking of joining a riding group but just haven't pulled the trigger yet. The weather this week has been unbelievable here. Thankfully for this morning's ride it was only 75 degrees when we finished. I'm really loving coconut water. It's so hydrating.
    3666 days ago
    WOOHOO! I am so happy to hear you had such a great experience! Keep it up!
    3666 days ago
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    Stay hydrated yourself! Nice job getting out there on a Saturday morning :)
    3666 days ago
    Way to go!!
    3666 days ago
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    Great job, keep it up!
    3666 days ago
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