16 miles, really hot at the end.
5 mile tempo run
4 miles.
10 good miles. Ridiculously humid.
Ok I need to start posting more.
14 miles with the last four at tempo. The next six weeks will be ridonk here.
11 miles in humid conditions. I was soaked by the end.
Swapped a long run for a really long bike ride. My ankle thanked me the whole way.
14 miles. Rain & little thunder. Run felt great though...could have kept going.
8 miles in the rain.
30K. Sunny, hot, but not humid on the Toronto waterfront.
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An hour on the Kingdom Trails, lots of singletrack, lots of hills. No idea as to the mileage.
11 miles
Warm up of 10 minutes.
6 x 800 with 1:45 rest between repeats.
Half marathon in just under 1:57. A season best by about 3 minutes.
My last two tries at long runs were pathetic. Two weeks ago I gave up at 7 miles when the hard rains hit, last week I gave up after 8 miles when I ran out of water and was dehydrating. This time the conditions were good and I pushed through.
Now if only the achilles tendon is only sore and not hurt I can think about true long runs of 15 or more. Otherwise it's time to bag the planned fall marathon and stick to halves and such.
Good miles everybody.
PA, are you doing eccentric stretches? Those are what fixed my achilles tendonitis last fall.
Quote from: Rochey on July 28, 2014, 02:11:11 PM
... eccentric stretches?
I always say "I'm not wealthy enough to be 'eccentric' ... I'm just weird"
Yes, you are weird.
:D
Quote from: Rochey on July 28, 2014, 02:11:11 PM
PA, are you doing eccentric stretches? Those are what fixed my achilles tendonitis last fall.
I do almost no stretches at all. For speed work (paces in the 7 minute per mile range or faster, typically time trials for mile, 5k, 10k) I do leg stretches (hurdlers, butterflys, crossovers). But for slow and short stuff I don't even bother to stretch. For the long run I run 1/4 mile at about 9:20 pace, then it naturally improves to 8:45 pace except when I take a walk break, but usually fades back to 9 flat pace after about 8 or 9 miles.
It's been 20 hours since the run and the achilles is feeling better. This is the same foot that put me on the shelf for 6 months two years ago. Then it was a sharp pain, like plantar, running from the bottom of the heal on the back outside, heading up towards the ankle for 4 or 5 inches, probably caused by cheap shoes. Six months off then two days (yes, only two days) in a plantar night splint and it was completely ok. This pain was a general soreness in a different area of the achilles. I was hurting in several other areas after the run, but all of them were in the spots that usually hurt after a long run. Knowing the pain came from a good effort was actually comforting.
Most of my problem is that my weight is still above 230 lbs.