In the Long Run

"There are no recovery runs if you're training for an Ironman."

So say Friel and Gordo in Going Long, even if those aren't the exact words.  Since I started out at this whole thing as a runner (maybe a little above average, but surely nothing special), this is a hard concept for me.  But I'm learning.

An easy 1-hour run when you're just running is like playtime.  Or it has been for me.  Just fun.  You come back home refreshed and feeling good.

I am learning however, that F&G are probably right.  With the increased volume of lots of cycling and weights, a one-hour run doesn't have to be hard, but it's more work and less recovery than it used to be.  So, now I schedule my runs with more care.

Last night was this week's long run.  Last week had been relatively heavy, about 13 hours.  Because of circumstances with my schedule, Saturday had been a one-hour run, Sunday had been a three-hour ride, Monday included a one-hour run, and Tuesday had been my long run.  Without the cycling, the two consecutive days of run wouldn't be anything to worry about.  But my quads on Monday were letting me know that I should be worried.  My pace Monday was slow, maybe 9 minute miles.  I did some strides at the end, but had to really keep them under control.

Last night, though, showed that this long slow process is starting to pay off.  Two hours running with a pace of about 8:15.  My heart rate stayed just exactly where I wanted it, in the upper aerobic (after a long warmup).  Sure, the last 15-20 minutes seemed like more work than they usually would in weeks where I haven't been working this hard, but Things Are Good.  Today, my legs are tired, but tired is kind of the point.