It's a very slow process - two steps forward, one step back - but I'm inching in the right direction. - Rob Reiner

February 20, 2012

An Awesome Sunday Run

Last October, I ran my fastest half marathon ever (officially averaging an 11:39 per mile pace - although my Garmin pace was 11:29).  I was so happy, because I had taken 7 minutes off of my previous best.  I was actually start to feel like a better run, like I was getting faster.  Then, I started training for my first marathon.  In order to get through the marathon I developed a walk run plan.  I ran 3 minutes, and walked one.  This worked great for the marathon and certainly helped me get through that very difficult task.  The problem is it made me a "lazy" runner.  After finishing the marathon, I found it difficult to run more than 4 or 5 minutes without having to stop and take a walk break, even on shorter 3 or 4 mile runs.  While I was averaging 3 and 4 mile runs in the 11s in Oct, my shorter runs in January and February have been in the 12s.  I've been discouraged because I lost my "speed".

Over the past few weeks, I have been adding speed work back in to my training and have been forcing myself to run more - no more walk breaks after a few miles.  I have to tell myself - Michael you can run one mile, or two, or four!  And I have been running more and have had some decent speed runs.  I have a half marathon coming up in two weeks.  So last Sunday, I went out for an 11 mile run.  It was awful.  After five miles I was so tired I could hardly put one foot in front of the other.  I ended up cutting the run to eight miles and averaged 12:51 per mile.  I was so disappointed.  Later that day, I got very sick (vomiting), so I think I was just sick and didn't realize it.  So this weekend I was hoping for a much better result.  I was going for 12 miles, which would be my longest run since the Disney marathon.  I knew it would be tough, but I really wanted to get in 12 miles!

I am signed up for another half marathon in April, and one of the benefits of that race is that they provide supported group runs on Sundays.  I had planned to go a few times, but had never actually made it out.  This Sunday, the planned route was up to 12 miles, the weather was going to be about 35 degrees with light winds and sunny, it was the perfect day to give it a try.  In all of my training over the last several years, I have never been to a group run. I almost always run by myself.  I have always been afraid that my pace would be to slow.  But I knew this was a pretty large group (about 100 people each week) so surely someone else would be as slow as me right?

So, I got up bright and early, headed out the door at 6:10 am, and dropped by my friend Michelle's house (she was going to run too, which helped get me out of bed Sunday).  I was excited to find out they had tons of pace groups ranging from a 7:30 pace to walking.  When they called out the 12:30 pace I left with that group - wait where's my group, finally one girls popped out and said she'd run with me.  So here I was at a group run and it was me and one other girl. Oh well, at least I wouldn't have to run by myself.  We started talking and it was so nice to have someone to run with.  The route is a 6 mile out and back, so if you want to do less miles you have to adjust the route accordingly.  She tells me she is only running five miles today - bummer, that means I'll only have a running partner for 2.5 miles of the 12 mile run.  I run with her for the first 2.5 and I feel great.  I say good bye and keep running.  I haven't stopped to walk once.  I am feeling great.  I decide that I will try to run the first 6 miles without a break (other than a quick one to stop for water - which is every 2 miles).  It's such a beautiful morning, and we are running through an older part of town with these gorgeous older homes.  I feel wonderful.  Then we run through Loose Park - hey, this is where Jim and I got married.  A huge smile comes across my face.

For the first six miles I still see lots of people as people are heading back the other direction.  But I knew the people would get less and less.  There were several people who started behind me, but I knew most people wouldn't be doing the full 12 miles.  Once I finally made it to the six mile turnaround, I only passed 2 people on the way back - wow only 2 people behind me. At mile six I am still feeling strong, as a matter of fact I have been getting faster as I run.  I'm really in a zone.  Can I run all 12 miles?  I might just try.  I finally reach mile 10 and I'm still feeling great.  I am going to go for it the last two miles.  I see two groups in front of me - 2 guys, and a little further up 2 girls.  I pass the two guys, and one of them says to me, man you are really trucking - "I'm trying" I reply.  I keep pushing, I'm running well, only a mile left.  I finally come up on the two girls and pass them.  Wow, look at me passing people at the end of a run - usually I'm dying at this point.  I'm watching my Garmin and my overall pace keeps coming down - I think I can beat my KC half marathon pace.  I get down to an 11:28 pace, but wait all of a sudden I'm kind of lost - I missed the turn.  I stop and look around - oh crap there are the girls I passed turning way down the street.  This slows me down, but I'm almost done.  I end the 12 miles (12.1 actually since I missed my turn).  My overall pace 11:33.  Wow, I ran 12 miles - and I actually ran all 12 and I did it at what I thought was my fastest pace ever, but I guess it was just a few seconds shy of my best "Garmin" pace.  Anyway, I didn't care.  I was all smiles.  I had just ran well, and ran hard.  I had pushed myself and I had got it done!!

What a wonderful Sunday run.  What a great day!  Sometimes, it all comes together.

Check out those last two miles - the fastest all day (ignore that .1 that's where I got lost).

35 comments:

  1. That's awesome! Congrats on proving to yourself that you can run 12 miles...and a speedy 12 miles at that!!

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  2. Look at those miles at the end! You ran that perfectly - GREAT job!!

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  3. Great job! What a perfect way to jolt yourself out of that "lazy" running you described. Though, "lazy" would really mean you didn't bother getting out.....

    Yay you!

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  4. You rock!!! Nice work out there, be proud!!

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  5. Nice! Which half marathon do you have in 2 weeks?? I bet you'll get a new PR!

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  6. Look at those 10's at the end! YOU GO GIRL! What a confidence booster for you! :) Congrats!

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  7. Nice work! I always seem to find more strength on the way back knowing that im closer to my car. Congrats on a great run!

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  8. Wow! It's posts like yours that make me smile and look forward to running 12 miles so that I can hopefully feel that good. Fantastic time!!

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  9. Look at you negative splitting the second half of that run, nice work

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  10. You're fantastic! Keep up the training. During marathon training my paced SLOWED (My average 1/2 marathon is 2:06-2:10), so my 5:10 time was NOT what I wanted. Now, after marathon training etc, I'm shaving 2 minutes/mile off my long run times. Granted long runs are at 8 miles so far, but I'm thinking the confidence from the marathon has something to do with it ;-) Keep believing, trying, and running!

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  11. YEAH!! mind over matter...this run sounds like it was just what you needed!

    so happy for you?)

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  12. sometimes it is all in your mind. your body knows it can do it but your mind has to connect to your body. great job on pushing through mentally and physically.

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  13. You did great! Wow, and your strongest ones at the end! So much of it is in the head, you just have to believe you can do it. Then, you prove it to yourself.

    Way to find the speed!

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  14. Way to go Michael. I love those runs when you dont think you can do it and you end up pulling it off and it seemed easier than you thought it would. Your going to do great at your next half.

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  15. I love days like that! There's always a slow-down after a marathon (at least for me), but if you keep at it like you have it comes back much faster. Good job!

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  16. Congrats Michael! That is very exciting! You are a running rock star!

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  17. ahhhh i LOVED reading this! it brought a smile to my face! so glad you are feeling better and were able to get out there and rock a LR! great confidence booster for your half!

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  18. What a wonderful post! So glad you had a confidence boosting run after the one you were sick in! Of course that is why it was so awful.

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  19. That's a great training run. You paced yourself perfectly. What a confidence-boost.

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  20. That's a great training run. You paced yourself perfectly. What a confidence-boost.

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  21. good job Michael!
    your next half will be great I am sure!

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  22. Awesome job! It's runs like this, that make it all worth it!!

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  23. Congrats on a great run! That's great!

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  24. WOW great job Michael!!!!!! you did a perfect run. My running group does 10 and 1's and it has conditioned my body to get tired if it hasn't walked. I hate it!!!

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  25. Wow, what a turn-around from your run/walk. Your split times look good. This must be a great confidence booster for you. I am excited about your half marathon.

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  26. I loved reading this because you sounded so happy! Way to go!

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  27. Congrats on your awesome run! I love runs like that. You are giving me hope that I can go back to running straight after using a run-walk strategy for my marathon :)

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  28. amazing!! Even more amazing that you got faster as you went. Great run.

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  29. Great job!!! I love it when it all comes together!

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  30. Congrats on making the top 100 Tri-athalon blogs. I'm so proud of you

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  31. Yay! Those kind of runs always feel so good! Great job!

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