Dagens halvlånga långpass blev ett socialt och hårt pass med ett specialupplägg. Först 10 km i ca 4:15 min/km och sen 5*1 km i sub 4 min/km med 4 min vila. Lite lång vila men allt för att passa in i passet som @asalinneriksson hade där hon skulle ”vila” i 4:15 min/km. Med lite jogg innan och efter fick jag ihop ca 23 km. Så siffrorna i bilden är lite missvisande. 😄🙈
15 dagar kvar till Valencia Marathon och jag tror tusan det är rekordmånga svenskar som ska dit och springa i år, skitkul tycker jag.
🇺🇸 Today we ran 23k with 10k at 4:15 min/k and 5*1k in sub 4 min/k pace.
Yikes, that was the worst long run I’ve had in about three years. I was aiming for 22 but I “bonked” hard in the 17th mile and had no choice but to stop.
This run was plagued by 3 things: the wind, the timing, and yesterday’s treadmill.
💨 We had 12-15 mph sustained wind with gusts up to 25. I’ve done long runs in worse, but today it just felt particularly draining to run into the headwind.
⏰ As for the timing, I timed my nutrition for a 8:50 start, but was delayed by about 45 minutes. Greg and I drove to a trail and I was going to run home from the trail, but it was coated in slush and ice. So we drove all the way home and then I started.
🏃♀️Yesterday I ran my easy run on a treadmill and it beat up my legs. The treadmill always leaves me sore because I’m not used to it and probably have a weird gait on it.
Not to mention all the mileage I’ve run in the past week (80 if you count today), and the pace of this run was on the fast end of my easy range. I had a nice progression from 8:15 down to 7:45 at mile 15, but then fatigue took over. I was 2 miles from home so I walked a mile, and then jogged an 18th mile at 9:45! My focus now is trying to stay positive and recover as much as possible.
SUNRISE LONG RUN
A lovely chatty 8 miles at 7.30am this morning! Absolutely loved it and it made me remember that sometimes you need to take all thoughts of pace away and just run because you love it. Did that today and had such a good run. Great way to start a Sunday! #longrundone