Monday, August 23, 2010

Long Run

I read an something in a recent Runner's World that gave a chart of how long your long runs should be.  It says that for 5k training, which is what I am doing, you should run between 12-15 miles or 1 hour 15 minutes-1 hour 45 minutes.

Last week, I got 6.75 miles logged and I knew I had to make an improvement.  I went out Sunday with the temperature hovering around 90 degrees and very humid.  It was overcast, though.  This may sound weird, but it felt like a cool 90 degrees, so I thought I could definitely do more mileage today.

I had a route planned in my head.  When I got to the southern most point of my route, the sun came out and that 90 turned into something else.  I started feeling the heat in my chest and my head and that really makes it hard to push yourself.

I cut my route a little short, so I could get to a park with a water fountain.  I stopped and rested for a few minutes to cool my core down a little.  In the process, I ended up cooling my muscles too much.  When I started back up to run the last 2 miles, my left calf was tight and stretching didn't help.  I had to change my form, because it felt like if I kept running the way I normally do, I would pull my calf muscle.

I limped my way home and finished with 6.15 miles in 57 minutes.  Still over 9 minute average pace.  I did the 10 percent rule, except I ran 10 percent less than last time.  Better luck next run.


Andrew Opala said...

hard luck ... I wonder how that article could be applied to the Hal Higdon training plans I've been using. They are only beginner plans but it would be good to see what the ideal plan would be.

Johann said...

Don't worry about this run. You still did a good workout. Keep it going!

The Green Girl said...

It's probably best you didn't push yourself to run more with the tight calf. As a green girl who struggles with tight calves, I know when they get really tight I'm practically 'stomping' because they are no longer absorbing any shock.

Doug said...

Thanks guys. Green Girl, that's exactly how it felt.

Thomas Kennedy said...

Hi Doug. Thanks for stopping by The Trail Jogger.

I haven't seen the article you mentioned, but I do know that 5K training plans do not include 15 mile long runs. I suspect you are confusing weekly mileage with daily mileage. A typical 5K training plan will max out at 15 miles for the longest WEEK (not day). You might want to go back and review the article to make sure.