Today was my first long run on my RLRF Marathon Training program. It called for 13 miles @ 7:56 pace. I knew this wouldn’t be that tough since I just ran a half marathon two weeks ago at 7:19 pace. Going into the run I though I would run a little further but stick with the 7:56 pace so that’s what I did. Overall, the run was a good workout but not a killer. I did notice, but not until I reviewed my Garmin results, that my HR did increase quite a bit in the last few miles of the run.
My new routine is to warm-up then stretch then run. Since this was a long slower run I thought it would be okay to just stop after 1.5, stretch, then complete my run so that’s what I did. I also stopped after one loop (6.75 miles) and filled my water bottles, other than that it was continuous running. One thing was interesting, I was getting normally tired up to about mile 8-9 but for some reason I got a burst of energy right after that and it lasted for about 3 miles…kind of a weird feeling…?
11/12/2011
|
|
Mile
|
Time
|
Heart Rate
|
HR %
|
|
1
|
7:53:00
|
146
|
75%
|
|
2
|
7:43:00
|
151
|
78%
|
|
3
|
7:54:00
|
144
|
74%
|
|
4
|
7:53:00
|
155
|
81%
|
|
5
|
7:54:00
|
156
|
82%
|
|
6
|
7:53:00
|
154
|
80%
|
|
7
|
7:51:00
|
157
|
82%
|
|
8
|
7:56:00
|
154
|
80%
|
|
9
|
7:46:00
|
155
|
81%
|
|
10
|
7:52:00
|
152
|
79%
|
|
11
|
7:50:00
|
159
|
84%
|
|
12
|
7:50:00
|
160
|
85%
|
|
13
|
7:51:00
|
161
|
85%
|
|
14
|
7:56:00
|
164
|
87%
|
|
15
|
7:36:00
|
166
|
89%
|
|
Total
|
117:38:00
|
156
|
81%
|
|
Pace
|
7:50:32
|
45-60Âş
|
|
|
Ran Small Loop 2x+ to make 15.5 miles. Warmed up for .1, Cool down for .5. The goal was to run 7:56 miles
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|
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There is a slight chance I will bike some this afternoon...just need to see how things fall out J
Judges 16
20 ….. He awoke from his sleep (his hair had been cut off) and thought, “I’ll go out as before and shake myself free.” But he did not know that the LORD had left him. ….28 Then Samson prayed to the LORD, “Sovereign LORD, remember me. Please, God, strengthen me just once more, and let me with one blow get revenge on the Philistines for my two eyes.” 29 Then Samson reached toward the two central pillars on which the temple stood. Bracing himself against them, his right hand on the one and his left hand on the other, 30 Samson said, “Let me die with the Philistines!” Then he pushed with all his might, and down came the temple on the rulers and all the people in it. Thus he killed many more when he died than while he lived. |