Phase: Marathon
Workout: Long, Steady Run: 18 to 22 miles
Purpose: Build Endurance and leg resistance to fatigue
The McMillan training plan called for a long run of 18 to 22 miles. As I set off I told myself I’d make do with an 18 miler, but secretly wanted to run another 22 miles to get to 60 miles for the week.
The first couple of miles were a bit “limpy” as my legs were still stiff from yesterday’s 6k race, but by the time I got to 3 miles I was feeling much better.
The remainder of the run was actually very enjoyable. I really didn’t pay much attention to pace and just ran along easily, counting down the miles. The temperature today was a fantastic 67°F and made the run so much more pleasant than recent weeks. Hopefully (from a marathon training point of view) the last of the heat and humidity is behind us and the next couple of months leading up to the Richmond Marathon will be the same or cooler than today.
By the time I got back to the car I’d covered 22.5 miles in 2 hour 49 minutes (7:30 per mile pace) – same time as last week, just a little bit further and no bonk in the last mile.
Looking back, the week has been a good one. I’ve probably mentioned sore shins every day this week, but they’re not really stopping me from doing what I need to be doing. Tuesday was interval day, Thursday Yasso 800s and with an excellent 6k race yesterday and today’s 22.5 miler, I’m happy with how things are progressing.
8 weeks to go until race day and I’m curious to see what this coming week has in store. I’ll look at the plan before I go to bed tonight.
One last thing; I planned on “treating” myself to an ice bath when I returned home from the long run, but for some reason just couldn’t face it today. However, I just read Welsh Runner’s blog post and am feeling a bit guilty that I didn’t take one…..great story!
Stats for the long run:
Distance: 22.5 miles
Time: 2:49:01
Pace: 7:30 per mile
Stats for the week:
Distance: 61.3 miles
Time: 7:35:31
Pace: 7:25 per mile
Great effort on your long runs. Seems like the training is very much to your liking and you are doing so well with it.
Have a great week,
Charlie
Hey Charlie,
The training is definitely challenging me to the max, but yeah, I think it suits me.
I haven’t looked too far ahead at the schedule, but it’s cool to think I’ve already got 2 x 22 milers in the bag with 8 weeks still to go.
Appreciate the comment,
–Steve
I have to agree, I do love the long runs as well.
Wow, nice job on the long run. You sound like you’re making really excellent progress with your program! Bravo!
I had to chuckle a bit when I read the part about you psyching yourself into “making do” with an 18 miler & then secretly wanting to do 22. Hmmmm, now who else does THAT sound like (albeit currently at about half the distance!)?! 😉
Yes, long runs are wonderful. Can’t wait until I’ll be running 22 just like you!
I love the “limpy” comment. I know exactly how that feels. 🙂