the long runs: second 18
Last week went so smoothly that it was almost a surprise in some ways. Part of me wanted a carbon copy this week; another part of me wondered what else was there. Joined by speedy Pat for the first time, this was always going to be a run to keep me honest. Again, an 18-mile jaunt, broken into distinct segments – 3/6/2/4/3 with the 3s and 2 done at easy pace and the 6 and 4-mile segments done at sub-marathon pace.
With Pat pushing us on this week, even the start-up miles were not allowed to rest on their laurels. That was good though. The whole point of this structured 18 is to tire early on but maintain the effort til the end of the run. That we indeed did.
A rather solid set of splits again this week – again the last mile of each segment was the fastest in context. That is a heartening thing to see, especially considering how hard I pushed the 4-mile block this week. Finishing with a sub-7 was certainly not on the agenda!
When I finished the run I checked the summary on my watch with a tiny bit of horror. My max heart rate for the run registered as 188bpm. I really thought I had pushed the last mile at pace too much. Getting back to seeing the run on a chart, all became apparent. In the first mile of the run I had a problem with my chest strap loosening and sliding down. I had to play around with it, tighten it up, and reposition it. It looks like it registered some interesting data as a result!
Looking at the time in zones shows somewhat of a parallel with last week’s run. 1% vs 9% Zone 2 is the primary difference. This is easily explained by the much faster ‘easy’ miles during the run. Some of that Zone 5 activity can be explained by the chest strap malfunction also and otherwise the charts almost mirror last week (view Garmin data). This is very good news indeed.
Next time out it’ll be the first of the 20s and a return to the race strategy format of 3/4/1/4/1/4/3. The long runs get longer but I’m looking forward to it; revisiting an old friend.