Thursday, December 29, 2005


My mother-in-law needed a ride to the airport at 4:30 this morning. Most “normal” people would be like “WTF?” For me, I only needed to get up 30 minutes earlier than normal. Plus, it was a great opportunity to get in a longer run on a week day. My only goal for the day was to get in 2 hours. Given the way I felt yesterday I wasn’t going to even think about my pace. If I ran 9:00 pace, so be it. 2 hours is still 2 hours.

At the start of my run my legs were really heavy, but within 15 minutes I started to feel great. 3 miles later I decided to take a split for a mile just to see where I was at. It felt like I was moving pretty well, but I never really know – especially during a morning run. I wasn’t going to be surprised if my watch said 8:30. Instead, I was pleasantly surprised by the 7:45 reading.

After an hour I turned around and was still feeling really good. I decided to take advantage of the feeling and push the pace a little. On the way back, I ran a 5 mile (Zeke “certified”) stretch in 38:10 or 7:38 pace. My breathing felt really relax and I had a nice quick turnover. Having bone-dry pavement really helped – along with absolute calm conditions and 32 degrees. I added on a bit at the end for 2:01, which I called 15 miles.

Two days ago I called myself a slow poke for running over 9:00 pace. Runs like that make me worry that all the easy running I’m doing really isn’t helping. You know, “Long slow distance makes long slow runners.” While I feel I’ve added in a few stronger aerobic days, I need a lot more – but not just yet. I’m going to continue building through next week and then take another cutback week. If I can build for another 3-week cycle after that, I think I’ll be ready to bump up the intensity. That will give me the last 4 weeks of the base phase to incorporate more up-tempo runs.

I keep forgetting to mention this, but congrats to Daniel and Jose (two of my teammates) for completing the Western Australia Ironman last month. Daniel finished 99th in 10:38 while Jose finished in 13:51 (not bad for not being able to run for the last 8 weeks due to a stress fracture). Maybe DGC can find strength, inspiration, solace, etc. in Jose’s results.


Unknown said...

Glad to hear that you had a good run. I also question the long slow theory at times.

On another note I am hopefully going to purchase the Pacemaster Gold Elite on Monday when I get back home. A local fitness store has them on sale for $1699 with 0% financing for 6 months. My wife really wants one and of course who am I to argue? Thanks for bringing the treadmill purchase back into my view with your post a few weeks ago.

E-Speed said...

I feel the same way when I dod so many long runs at a really slow pace, I worry that I will never be fast again...

Chad said...

Rob, glad I could help. $1,699 is awesome! I paid $1,999. I was reading the owner's manual the other day and it actually has some really neat features, like cummulative data for up to 4 runners, and total time and miles that the treadmill was used, a fitness test, it tracks aerobic "points", etc. I'll probably never use those features, but I could see how'd they'd help motivate someone "just" trying to get in shape.

Elizabeth, part of it for me is that when I try to go fast again my mind says "man, this is too fast" even if my body feels fine.

Susan said...

You guys are too fast . . . I'm jealous - 9:30 is fast for me : )

What is Zeke Certified?

Chad said...

Zeke certified means I've taken my bike along the course and measured out mile markers.