John 8:32 "Then you will know the truth, and the truth will set you free." NIV

Sunday, July 4, 2010

Saturday Long Run

Yesterday, I wanted.... no needed redemption from last Saturday's long run (walking the last 2 miles still makes me cringe).

Bob picked me up at 6 am and we headed to Lake Needwood to run on the Rock Creek Trail. It was a beautiful morning and down right chilly - in July!!! I brought a coat for the car ride and was ready to go (so I could warm up). We we got there, the lake looked so pretty. After I snapped a few pictures we were off. Bob wanted to me try a run/walk long run and I agreed. I must admit, I was very skeptical and it did take a lot of mojo to get back to running on our first couple of runs, but I did feel more energized.

The plan was run 5 minutes, walk a minute... repeat. We skipped the first one since we started before the watch had cycled through the first 6 minutes and we skipped the last one because we only had 1/4 of a mile left. Despite majorly doubting this theory... I did have way more energy when we finished. I was even able to sprint up a hill to the 10 mile marker. Usually, I struggle with this hill. The theory behind this is that:
  1. It gives you something to look forward to.... waiting for the watch to beep was fun.
  2. It has been proven that if you walk for a minute, you only need to increase your speed by 5 seconds on your runs to make up that time.
  3. The minute walk is so fast, you have just enough time to take a sip or stretch your arms before it is time to run again.
Now, this isn't something we will do every long run, but it is something that I will keep in mind for the marathon.

Our mile splits:

Mile  1 - 10:30
Mile  2 - 11:04
Mile  3 - 11:00
Mile  4 - 10:55
Mile  5 - 10:47
Mile  6 - 10:51
Mile  7 - 10:43
Mile  8 - 10:35
Mile  9 - 10:33
Mile 10 - 9:40

Deck Progress: We are moving right along... The framing of the deck is finished, now they are working on the framing of the stairs.... Framing Inspection is set for Wednesday morning.

MaMa Precious (my mother) even taught Brock how to use a hammer. He is using the pallet that the lumber was delivered on as his little ship (the playground set is his Pirate ship). He is making knobs that turn and seats.... having a blast. He manages to actually get in 2 out of 10 nails... the rest get bent with his hammer. LOL!

How was your long run? Racing today? How are you celebrating July 4th? Well, no church or July 4th celebrations for us... Kiera is still running a fever and now the Doctor this is might not be Strep. UGH! But she is still considered contagious... so we will have to stay home. No church, no July 4th parade in Garrett Park with Grandma... but we will still have a yummy dinner: hamburgers (real ones not turkey ones), hotdogs with buns, potato salad, macaroni salad, baked beans.... and CHIPS! YUM!!!!!


Pam said...

I did the run/walk thing on my last long training run before my HM in April. I did 12 miles @ 10:58 and finished strong! I walked one minute every two miles though. I like your every-five-minute plan even better! It's definitely a concept that I plan to carry with me into marathon training when I get into the really long training runs.

ajh said...

If you do more of the run/walk I will love hearing about it. It is how I did my first marathon but stopped doing it for just running. I think it could have helped me today as I had no energy for my 13 miler. Do you enter Rock Creek in VA? It is one place I didn't run when I was in Dc.

Claire said...

Hmmm...I'll have to give that a try. Beautiful pics!

MomRunningFromCancer said...

sounds like the "little" walking really gives you a boost. it just might be the little pick you up you need . . . I am guessing you won't need it - it is only a training tool.

enjoy the hamburger ;-)

Heather said...

That's a really cool photo of the lake. I agree, it was really nice this morning. I ran on the W&OD trail in Ashburn.