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July 23, 2005
1:42:10/152
According to Gmaps Pedometer, I ran almost 22 km instead of 21. The thing is, that last little bit of what's on the map as Lake Shore Drive is in fact sand with beach grass on it. So I ran around the back to Highland Drive.
My pace for this morning was 4:39/km (7:29/mi), which is about 14 s/km too fast, according to the pace from Daniels's VDOT tables. Yet the pace was not the same all along. I did run the first 13 km at what felt like the right speed for a long run, then sped up a bit. At one point after I sped up I was running along behind a guy taking a stroll on his bicycle, adjusting my pace to his. I eased off after a couple of stops, then sped up again later.
Matt once suggested that going up over your limit for a short while in training could help you push that threshold back. It's a sort of fartlek. A lot easier for me to enjoy than my race pace training and tempo runs.
When I was reading Tim Noakes book Lore of Running last night, I tried his suggestion that you press or pinch your legs in several spots, and if you have soreness you might be training too hard. Yesterday evening I had a few spots that were very slightly sore. Right now, nothing is sore to the touch.
My knees feel a tiny bit sore, as do the tips of a couple of toes, but that's to be expected after more than a half marathon distance. Nothing that's really bothering me. I do enjoy these long runs more than hard runs. I'd probably enjoy the hard runs more if I weren't on vacation eating so much, then going out running when the dew point is 71 F (22 C).
Posted by Mark at July 23, 2005 04:40 PM