admin I did my first long run for my 50K training plan last weekend. I ran almost entirely on trails around the Iowa River/Coralville Reservoir area. The race is also mostly trails, so I plan to at least do one weekly long run on similar terrain to get used to trail running. Because, as last weekend proved to me, trail and road running are two very different things. (Yeah, I sort of knew this, but I mean now I really get it.)
My Sunday run was 2 hours and 15 minutes (I’ll do another post soon about training for distance vs. time). The longest I did leading up to the Muncie 70.3 was 2 hours. For that run, I went 13.1 miles – a half marathon. On Sunday, going 15 minutes longer, I ran 11.4 miles. Almost 2 total miles less. And I’m not even a little upset about it because my effort was where I wanted it.
Road running is so much easier on the body in some ways: the terrain is even, there aren’t any tree roots or rocks to climb over or around, the downhills aren’t often too steep or covered in wet rocks…same for the uphills. Sure, pounding the pavement isn’t always the best, but your ankles aren’t in constant fear of rolling, either. When I ran my half marathon at the end of Muncie – after doing a 1.2 mile swim and 56 mile bike – I ran a 1:59. That’s about 9:05 minutes/mile pace. AFTER biking 56 miles, so on very not fresh legs. Muncie is a total road race – that matters.
For my long trail run, I ran about an 11:48 minutes/mile pace. On fresh legs. And my heart rate was up, I was tired, and I felt pretty done in at the end. I was not lolly-gagging along. But I was strategic about how and when I pushed my effort. For example, the loop I ran has two GIANT hills. I walked up them – speed walked, but walked. Because there was absolutely nothing to gain for killing myself trying to run up them at a still very slow pace, and then needing to still be alive for the next 2 hours of running. I took the downhills at an easy pace because many had very uneven, rocky, wet terrain (it had stormed that morning so everything was a little wet/muddy). I focused on maintaining an effort that I could keep up over the entire run – caring not one iota about what that meant for my pace.
My 50K training plan has me doing shorter runs throughout the week, which I’ll probably do on roads and paved trails. That’s where I’ll incorporate speed and pace work. My weekend long runs are all about building mental strength, listening to my body and legs, and simply enjoying spending time alone in nature, appreciating the fact that my body can do this. These long runs are when I’m really reminded of why I fell in love with running in the first place, over 15 years ago.
Also, my CamelBak water pack and I got off to a rocky start last week, but we really got to know each over during my long run and I’m pleased to announce we’re now best friends. 😉
Happy trails, friends.
