Sunday, April 19, 2009

4/19 Long Run

20 miles, 8:24 pace, 179 average HR.

Today's run started out a bit late (9:30am) but still turned out to be a pretty good.  I was able to hold my pace for the entire run - even getting in a few miles around 14 - 17 at MP.  I've wanted to try that on a few of my longer runs, but I either hadn't been feeling up to it or didn't remember to do it.

This was probably the best I've felt after a 20 miler.  I was able to be fairly coherent almost immediately after the run and didn't completely collapse on the carpet.  I had only minimal pain in my ankle that didn't slow me down in the slightest.  I feel that the icing that I've been doing after the runs is really starting to pay dividends.  I will say that I sort of cheated on my time/pace though.  I took a bit of a bathroom break around mile 13 and shut off the timer on my watch once I had entered a stall.  I then started it back up as soon as I hit the ground running again.  It probably added an additional 45 seconds to the run as my pace for that mile was 9:15, but my HR was able to go all the way down to 130 while I was in there.  Of course, had this been during a real race, I'm sure it would have added an extra 2-3 minutes.  Best to make sure that doesn't happen in a month.

Afterwards, my wife and I treated ourselves to massages at Massage Envy.  Mine was good, hers was very bad.  Hopefully she'll have time this week to go back again and correct some of the damage that was done.  She said it was very painful - and not in the good 'get the knots out' kind of a way.  Blah.



10 comments:

Kelly said...

I think I need to start icing. What do you put your ice in?

Chad in the AZ Desert said...

Thanks for stopping by my humble little blog.

Nice job with the 20-miler. If you felt that much better on this long run, that really says that your fitness has really improved and your training has been working well. Great job!

Michelle said...

Wow another great 20 miler in the books!!

You rock Mr!!!

Steve Stenzel said...

Nice run! And congrats for feeling good afterwards - I KNOW that's a huge thing!!

Maybe you have to make up for your wife's bad massage by giving her a good one yourself. Just sayin.

;)

Pat said...

kelly, that's funny.

they should have timing mats outside the porta potties, so that marathon times don't include the downtime. I'm just sayin'

Ted said...

I am newbie to your impressive blog. I got it through from Kelly's blog. Nice job on the 20 milers !

Rural Runner E said...

I am very impressed by your pace and mileage. Dont fret the bathroom break....I wish I could be a bit more dedicated and actually ice....I am going to start small and implement (finally) some regular stretching into my routine.

aron said...

wow that is an awesome 20 miler!!! great job :)

SuperDave said...

I cheat occasionally when it requires bathroom. Too bad that you can't turn off the watch during a race. haha

sRod said...

Great work on the 20-miler--I have still to have such success on a 20.