Got in a long run yesterday. Was debating just how long to do... I had been up to 12mi prior to my 1/2 two weekends ago, then tapered for the half, and also maxed out at 8mi since. Was going to do 12, but since my speedwork on thursday was 9 it didnt seem like much of a long run, so I decided to push things a bit and did 14. Its a convenient number since from where I normally start on my rail-trail its 7miles paved until gravel, so 14mi out and back. To add some mileage later I can go back all the way to the start - another half mile or so (1 mile out and back the other way). but I the spot I usually start from has better parking and more convenient.
After my usual warmup, I settled in for around 9mm - wanted to run at a comfortable long run pace since my last few runs have been a bit intense. I wanted to make 8:30 my baseline pace for long runs, but wanted to make this one a bit more forgiving for a couple reasons. I didnt pay much attention to my Garmin but I bounced around 8:45-9:20 ish. But even the easy pace was grueling towards the end. I felt like I did at my 1/2, burning out early oh around mile 10 or so. Not as extreme as the race, but I was exhausted (to the point I was debating stopping fro a walk) and had some soreness and strain here and there, my calves like always, but a few new ones. My lower back was really sore. This is practically a chronic condition for me - especially with long runs, but surprisingly wasnt an issue at all with my recent half. Maybe my posture is worse with the slower paces. Also the top of my right foot started feeling sore, not nearly as bad as beginners TOFP, but was concerning. I backed the pace down, around 10mm the last couple miles until I hit the cooldown period. I made sure to do a really good cooldown, including walking a bit extra. Overall I did 14mi, 1.85 for both warmup & cooldown and 10.3 for the main part. I think I was averaging around 9mm for most of it, but due to the last couple miles slowing down my average was 9:26.
Its possible I wasnt fully recovered from my brutal session on Thursday, though I gave myself an extra day. Also my diet hadnt been good since that session, and before heading out I noticed I was 5# heavier than a few days ago, which is a pretty big swing for me.
That was my longest run so far this year, and I think within a mile of my longest ever. Hopefully by the end of May I'll hit 15+ and break my longest ever run. If I do a long run next weekend, depending on how I feel, I may not try to increase the mileage just yet though.
So for totals this past week, 5/14 (8mi), 5/16 (9mi), and 5/19 (14mi) for a total of 31mi. Yay I broke 30! 70.2mi for the month so far.