w****1
发帖数: 4931 | 1 22 miles/2:42:32, perfect cool mid 40F weather, fueled with iskiate before
the run, didn't bring water, made 5 quick stops at water fountains, no gels.
Splits are
8:54, 8:00, 8:23, 8:10, 8:04, 8:00, 7:36, 7:13, 7:13, 7:13, 6:58, 6:51, 6:48
, 7:04, 6:51, 6:38, 6:57, 6:50, 7:00, 6:56, 7:29, 7:23.
Started very easy, unsure whether I could or wanted to do a pace run.
Started to get loose after 7 miles. After 10 miles, I started to follow a
mid aged stocky looking guy. We ran side by side at around 6:50 pace for a
while, before he left. I also took it easy a bit, which resulted in a 7:04
mile, but found that I had plenty left in my tank so kept pushing till mile
20. Took it easy for the last couple miles. Possibly the best training long
run I have ever had. | r********r
发帖数: 2912 | 2 Wow
That's pretty fast
gels.
48
mile
【在 w****1 的大作中提到】
: 22 miles/2:42:32, perfect cool mid 40F weather, fueled with iskiate before
: the run, didn't bring water, made 5 quick stops at water fountains, no gels.
: Splits are
: 8:54, 8:00, 8:23, 8:10, 8:04, 8:00, 7:36, 7:13, 7:13, 7:13, 6:58, 6:51, 6:48
: , 7:04, 6:51, 6:38, 6:57, 6:50, 7:00, 6:56, 7:29, 7:23.
: Started very easy, unsure whether I could or wanted to do a pace run.
: Started to get loose after 7 miles. After 10 miles, I started to follow a
: mid aged stocky looking guy. We ran side by side at around 6:50 pace for a
: while, before he left. I also took it easy a bit, which resulted in a 7:04
: mile, but found that I had plenty left in my tank so kept pushing till mile
| y******n
发帖数: 4527 | 3 great, you are ready for sub-3 now.
And must break 18 min for the 5K next weekend.
I only need to a good mid-long to make it a good week. Need to go out and
run.
gels.
48
mile
【在 w****1 的大作中提到】
: 22 miles/2:42:32, perfect cool mid 40F weather, fueled with iskiate before
: the run, didn't bring water, made 5 quick stops at water fountains, no gels.
: Splits are
: 8:54, 8:00, 8:23, 8:10, 8:04, 8:00, 7:36, 7:13, 7:13, 7:13, 6:58, 6:51, 6:48
: , 7:04, 6:51, 6:38, 6:57, 6:50, 7:00, 6:56, 7:29, 7:23.
: Started very easy, unsure whether I could or wanted to do a pace run.
: Started to get loose after 7 miles. After 10 miles, I started to follow a
: mid aged stocky looking guy. We ran side by side at around 6:50 pace for a
: while, before he left. I also took it easy a bit, which resulted in a 7:04
: mile, but found that I had plenty left in my tank so kept pushing till mile
| m**k
发帖数: 18660 | 4 that's awesome! seems the injury is almost gone. good luck!
gels.
48
mile
【在 w****1 的大作中提到】
: 22 miles/2:42:32, perfect cool mid 40F weather, fueled with iskiate before
: the run, didn't bring water, made 5 quick stops at water fountains, no gels.
: Splits are
: 8:54, 8:00, 8:23, 8:10, 8:04, 8:00, 7:36, 7:13, 7:13, 7:13, 6:58, 6:51, 6:48
: , 7:04, 6:51, 6:38, 6:57, 6:50, 7:00, 6:56, 7:29, 7:23.
: Started very easy, unsure whether I could or wanted to do a pace run.
: Started to get loose after 7 miles. After 10 miles, I started to follow a
: mid aged stocky looking guy. We ran side by side at around 6:50 pace for a
: while, before he left. I also took it easy a bit, which resulted in a 7:04
: mile, but found that I had plenty left in my tank so kept pushing till mile
| d****i
发帖数: 4354 | 5 I will start long run next week too, about 12 miles, gearing up for half
marathon
【在 y******n 的大作中提到】
: great, you are ready for sub-3 now.
: And must break 18 min for the 5K next weekend.
: I only need to a good mid-long to make it a good week. Need to go out and
: run.
:
: gels.
: 48
: mile
| w****1
发帖数: 4931 | 6 injury? what injury? :)
I was very cautious last week - after 3 days off running last week, I had a
full recovery and am running injury free now.
【在 m**k 的大作中提到】
: that's awesome! seems the injury is almost gone. good luck!
:
: gels.
: 48
: mile
| w****1
发帖数: 4931 | 7 nah, by running so hard today I've given up my chance to PR next weekend. it
'll be just a speed work for me.
【在 y******n 的大作中提到】
: great, you are ready for sub-3 now.
: And must break 18 min for the 5K next weekend.
: I only need to a good mid-long to make it a good week. Need to go out and
: run.
:
: gels.
: 48
: mile
| y******n
发帖数: 4527 | 8 I ran my last 5K as a speedwork as well, no specific training and no
tapering. In addition, I was not feeling well two days before the race.
However, I did my best 5K ever.
The high mileage really breaks the bottleneck. Good luck for the race.
it
【在 w****1 的大作中提到】
: nah, by running so hard today I've given up my chance to PR next weekend. it
: 'll be just a speed work for me.
| y******n
发帖数: 4527 | 9 when are you gonna run a HM?
【在 d****i 的大作中提到】
: I will start long run next week too, about 12 miles, gearing up for half
: marathon
| d****i
发帖数: 4354 | 10 In 8 weeks. A HM organized by Austin runners club. Much cheaper than other
HMs, besides I have member
discount, hehe
【在 y******n 的大作中提到】
: when are you gonna run a HM?
| | | R*****s
发帖数: 41236 | 11 how much is it? just curious..
other
【在 d****i 的大作中提到】
: In 8 weeks. A HM organized by Austin runners club. Much cheaper than other
: HMs, besides I have member
: discount, hehe
| d****i
发帖数: 4354 | 12 $35
【在 R*****s 的大作中提到】
: how much is it? just curious..
:
: other
| M**u
发帖数: 10158 | 13 很爽阿
是在trail上么？还是road上？
gels.
48
mile
long
【在 w****1 的大作中提到】
: 22 miles/2:42:32, perfect cool mid 40F weather, fueled with iskiate before
: the run, didn't bring water, made 5 quick stops at water fountains, no gels.
: Splits are
: 8:54, 8:00, 8:23, 8:10, 8:04, 8:00, 7:36, 7:13, 7:13, 7:13, 6:58, 6:51, 6:48
: , 7:04, 6:51, 6:38, 6:57, 6:50, 7:00, 6:56, 7:29, 7:23.
: Started very easy, unsure whether I could or wanted to do a pace run.
: Started to get loose after 7 miles. After 10 miles, I started to follow a
: mid aged stocky looking guy. We ran side by side at around 6:50 pace for a
: while, before he left. I also took it easy a bit, which resulted in a 7:04
: mile, but found that I had plenty left in my tank so kept pushing till mile
| w********6
发帖数: 12977 | | b***i
发帖数: 10018 | 15 nice! what i did today was 10x[400m@1:20 w/ 400m@2:15]
the feeling was similar to playing soccer :)
it
【在 w****1 的大作中提到】
: nah, by running so hard today I've given up my chance to PR next weekend. it
: 'll be just a speed work for me.
| w********6
发帖数: 12977 | 16 wow, I can only run a few 400m @ 1:30
【在 b***i 的大作中提到】
: nice! what i did today was 10x[400m@1:20 w/ 400m@2:15]
: the feeling was similar to playing soccer :)
:
: it
| R*****s
发帖数: 41236 | 17 今天时髦玩儿挖坟？
【在 M**u 的大作中提到】
: 很爽阿
: 是在trail上么？还是road上？
:
: gels.
: 48
: mile
: long
| M**u
发帖数: 10158 | 18 一个=，就特别容易挖坟。。。
to die.
【在 R*****s 的大作中提到】
: 今天时髦玩儿挖坟？
| w********6
发帖数: 12977 | 19 ft, did not realize this is a year ago!
【在 R*****s 的大作中提到】
: 今天时髦玩儿挖坟？
| M**u
发帖数: 10158 | 20 我习惯，看=跳到第一篇，然后四处挖挖。。。
【在 w********6 的大作中提到】
: ft, did not realize this is a year ago!
| R*****s
发帖数: 41236 | 21 欢喜昨天不是说要跑到NH么， 22迈对他来说已经是medium long了 ：）
btw: 还是被欢喜的速度震惊鸟...
【在 w********6 的大作中提到】
: ft, did not realize this is a year ago!
|
|
