Active Community: Message List - Long Run Updates (Version 2008)

Re: Long Run Updates (Version 2008)

Immer treu — Mon, 10 Nov 2008 00:28:22 GMT

Good luck! Sounds as though you're ready. No entry-form ultras here before January.........

Re: Long Run Updates (Version 2008)

mbottos — Sun, 09 Nov 2008 23:00:16 GMT

Anybody doing the JFK50? Any Ulatras out there?

Did 35.5 miles today 26 on the WO&D and the rest off of the trail

Will taper from here...

Re: Long Run Updates (Version 2008)

mbottos — Sun, 19 Oct 2008 16:43:40 GMT

did 18.1 yesterday, the WO&D was sure lonely.

Re: Long Run Updates (Version 2008)

FormerBAM — Sun, 19 Oct 2008 16:20:12 GMT

Already posted in Sunday morning runs thread, but my last "long run" for this season was supposed to be 8 miles with the last three at PMP.

I did all eight at 20 seconds below PMP. Felt good and strong. Great cool weather. Bring on the 26.2 already!

Re: Long Run Updates (Version 2008)

dutch omi — Sun, 19 Oct 2008 15:43:20 GMT

I guess, Carpool here we come.

Re: Long Run Updates (Version 2008)

Ken_Fagut — Sun, 19 Oct 2008 15:19:12 GMT

Well here it is the last long run will be 10 miles today. It will be no warmer than 59 today, so perfect weather for the last long run. The taper has been challenging me to show restrait, wanting to go more or go longer, but today I just noticed my legs really feeling light and moving easy, so I can't wait to run in a couple of hours.

I have two of my daughter coming down for the run, and it will be great to have them there at different parts and at the finish.

I went to the orthopod to check into my butt discomfort, and it is a chronic strain in my gludeas minimus. I was told to schedule PT right after the Marathon (he is a triathlete, so he knew he could not tell me not to run) and to shelve running for two months. I'll have to see about that!! The discomfort has really decreased as I have followed my taper, and today it is virtually non-existent.

To All my fellow MCM buddies here, have a fanatastic week, stay healthy, have a safe trip to DC, and a magicla run. Hope to hook with many of you down there, so someone share the details.

Ken

Re: Long Run Updates (Version 2008)

KarlD_Navy84 — Sun, 19 Oct 2008 15:18:37 GMT

dutch omi wrote:

Are your wife and kids coming with you to DC Karl?

I wish they could make it, but there was no way I could swing the air fare, and I didn't have enough frequent flyer miles. Bummer. Winnie will be tracking me on her phone though.

Karl

Re: Long Run Updates (Version 2008)

dutch omi — Sun, 19 Oct 2008 14:50:21 GMT

Are your wife and kids coming with you to DC Karl?

Re: Long Run Updates (Version 2008)

KarlD_Navy84 — Sun, 19 Oct 2008 14:42:37 GMT

Hi Everyone,

Looks like it's about time to wind this thread down. This morning was my last double digit run prior to the race. I did 10 miles at PMP. The temperature was about 65 degrees and it pretty much stayed there the whole time. I got started just a couple minutes after 5:00. Warm up mile - 9:05. The next 5 miles ranged between 8:26 and 8:36. With 4 miles to go, I was running about 5 seconds off the target pace for the whole run, but on track based on how my splits were going. The last 4 miles went like this: 8:31, 8:19, 8:19, 7:46. Total time - 1:24:32. Average pace - 8:27. So, only a couple more short tune up runs left as well as two bike workouts. Not sure if I will be able to get all four workouts in before leaving Thursday morning. It depends on when my plane takes off. Hard to believe we are only one week away! I'll be spending all of this last week making sure I stretch really well and focusing on my racing strategy. I feel good about my preparation this year. Now, I guess we'll just see what the conditions are on race day and go from there. Thanks for all the support and encouragement offered on this thread in particular (and throughout the forum in general). What a great bunch of people we have here. Talk to you soon.

Karl

Re: Long Run Updates (Version 2008)

KarlD_Navy84 — Sun, 12 Oct 2008 20:19:45 GMT

I will keep this very brief since it was the day of a major marathon that many of our "club members" participated. This is there day.

So, here it is in a nutshell. Total distance - 13.1. Target pace - 8:30. Goal time - 1:51:21. Temperature was about 50 degrees and pretty much stayed there. Finishing time - 1:51:15. Pace - 8:30. Pretty happy with the outcome. I definitely need to be mindful of making sure I stay nice and loose on race day in these colder temperatures; especially if it's below 50 degrees. Am considering going with some compression shorts underneath my regular running shorts to keep the quads and hamstrings warm. I think I will experiment with that on my 10 miler next weekend. Talk to you soon.

Karl