Suz's love for COWS + Allan's work with LASERS = one unique blog name! Welcome to our blog filled with race recaps, pictures of our labs, and everything else we share with blogland!

Friday, November 9, 2012

18 Mile Long Run = Love for the 4:1

On Sunday morning Allan and I went to church and once we got back home it was time to change and get ready for our long run. Allan was planning to do 8-9 and I planned to do 17-18. We started running at 12:00 on the dot and immediately I had to tell myself not to run fast and to stay at an easy pace. My plan was to run 4 minutes and walk 1 and to do that for 3 hours. It worked perfectly (I see why you are feeling the 4:1 love Missy) and I hit 15 miles at 3 hours and 5 minutes. My goal was to stay around a 12:00 pace and I'm pretty pleased with how close I was in those first 15 miles.

Punkin, when I tell you to pose for a picture you know I'm putting it on the blog...

The next 3 miles were pretty brutal. I was determined to finish 18 miles and I started walking more. We ran around the baseball and softball fields and the loop is .45 miles so after 40 trips around this loop the small incline on one side felt like a giant hill and I stopped trying to run it and turned around to go the other way once I got there. I ran more of the last couple of miles (once I started running the other direction) than I thought I could and I had enough to sprint at the end when I hit 18.00 miles. Granted, 3 miles in 40 minutes is nothing exciting but I think that would have been faster had I stopped running up the little hill much sooner.

my poses are not as original as Allan's
I finished in just under 3:45 and I'm really happy with that. Allan finished his 9 miles much, much earlier and came back for me at the end of my run. After this long run he is ready for his first half marathon tomorrow and a soccer game on Sunday (he says I'm abusing him!). Now that I've gotten 18 miles out of the way I'd love to knock out at least 1-2 20 mile runs and then it's time to rest my legs for Rocket City.

**Side note: I found a solution to the chafing/sports bra issues and it's not a new sports bra even though I do have a couple of those. Athletic tape solves everything people! It worked like a charm and from here on out I'll be taping up before my long runs and races.

Any advice for my last couple of long runs?
Predict Allan's time tomorrow and whoever gets closest will win a prize!

35 comments:

  1. Great job!!!! I did the 4:1 run/walk when I was training for my 20 miler in February. It was a lot easier to mentally conquer the distance knowing there were built in breaks! Keep plugging away! I would say find a new place to run for some of the even longer runs...keep you distracted!

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  2. Way to go Suz! 18 miles is such an accomplishment. Sounds like you had a great strategy too. You'll be all set for those 20 milers now. :)

    Good luck to Allan on his first half. He looks pretty speedy in that picture above, so I'm guessing he'll get a 1:55.

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  3. Awesome, Awesome! I predict Allan will run in half in 1:58

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  4. I think you did awesome! Long runs are supposed to be slower so keep up the good work!

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  5. Wow 18 miles, that is awesome! I think I might have to work in some more walk breaks as I up my mileage since it is working so well for you. I couldn't imagine running a loop that many times, you must have some major mental strength! Good luck to Allan on his first half!

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  6. Awesome long run! You will love Rocket City. I just signed up for it on Wednesday as a replacement for NYCM. I ran it in 2009 and 2011 and can't say enough good things about it. Best of luck in the rest of your training!

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  7. Great job on the 18 miles! Definitely don't worry about times on these long runs.

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  8. Great job! I can't believe you ran the same loop for 18 miles! You are doing great during your training :)

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  9. woo! Way to go on the 18 miler - you are amazing for doing so many loops! Great job!

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  10. Congrats on nailing the 18! I'm so impressed that you started your run at noon on a Sunday! That's the time of day my body completely shuts down, ready to nap. :)

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  11. Great job!! I love a run/walk interval and think it's great to prevent injuries. Amazing job persevering through so many many loops on your route.

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  12. 1:58:57 :)

    AND Missy does love those 4:1's doesn't she lol your poses may not be as original but they're definitely sexier ;)

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  13. Nice going! I love that you used the 4:1 to get that 18 miles done. Run/walk intervals are good not only for the legs, but the head too!

    Yes, Allan is a POSER! hahahaaa

    I hope you are getting some rest today and that he has an awesome half on the weekend. Wahooooo!

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  14. You are so awesome! :D I didn't know A was running tomorrow!!! Wish him luck for me! I'm guessing 1:56:48.
    Have fun this weekend too, lucky! ;)

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  15. Fantastic work Suz! I have been having chafing issues with my bra lately too - I might have to try the athletic tape!

    I wish I had time to get 2-20s in, but I am only going to get the 1 in (tomorrow, eek!) - and then hope I don't die in Memphis in 3 weeks!

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  16. Well done!!!!! & sports tape? really? interesting. I would have never thought of that!

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  17. Nice job! I remember my first 18 miler - it was rough! You are amazing for doing it alone! Tell Allan to make sure he starts posing better! I'll say Allan finishes the race tomorrow in 2:25.....

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  18. 18 miles!! WOW!!! Great job!! And please dont laugh, but what is sports tape?
    GO ALLEN!! 2:04.56

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  19. WAY TO GO!!! glad the 4:1 worked so well for you. i use a body glide type stick by mission... everywhere the bra touches!

    good luck allen! 1:56:25

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  20. Great run Suzanne! I had to laugh at Allan's pose. Probably because mine are NEVER very creative :)

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  21. Congratulations on your 18 miler. I love those long runs! I am going to guess 2:10 for Allan!Your long runs might seem a bit easier if you grab a partner to take it on with you!

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  22. Oh my - you are doing GREAT! I've never run more than 14 miles so I can't help you. For me, those energy bites are essential and hydrating the day before a long run helps tremondously. Great post!

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  23. 18 is tough! Enjoy the rest of your long runs. They'll give you confidence for the race. To prevent chafing, I like Body-glide. 1:50!

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  24. Excellent job! You are going to kill your marathon! Obviously I don't need to give you long run advice since I see on DM you are already there! I meant to practice that walk/run thing before JFK - but now we are almost there and I sort of never got to that....oops!

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  25. I hated my 18 miler! I wish I would've added in a walking strategy like you are doing. I had a couple of overuse injuries due to my "too much, too soon" mentality. Do you know that I never did a 20 miler? Plantar facsiitis and IT band problems. I made it through, though. Make sure you rest adequately afterwards because I got terribly sick the week after the marathon. I wasn't take vitamins back then, either. I wish you the best of luck! It's going to be here before you know it, and there's nothing like it!

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  26. Why don't I preview my comments? I'm an English teacher: I shouldn't be making errors. Anyway, I forgot to comment on the bra chafing thing. That's happening to me, too. Thanks for the tip. One of my running buddies uses plain ole Arrid deodorant from the dollar store, and she says it works great for her.

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  27. Yay! I am so glad that you had success with the 4:1 method! That 1 minute walk is such a life saver!
    Nice job on your run!

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  28. I have never done a run/walk program before, but after two months off I am now doing a recovery/return to running plan where you start of with a run/walk program. Not quite your 4:1, but I am up to 4:2. However, I am only allowed to do it for 30 min. Great run. If the 4:1 is working for you I say stick to it.

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  29. Alan's time: 2:03:20?! ;-D Not sure what his regular pace is! What kind of advice are you looking for concerning the long run? KT tape is a good idea, since bodyglide etc does NOTHING for me!!! 4:1 is also a great method. You want to finish, not be destroyed. Do what's right for YOU!

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  30. 18 miles! Nice work! I'm a body glide fan, but may try tape if glide doesn't hold out. It's smart to do the 4:1. I always have a hard time committing to that early in a run when I'm feeling strong and by the time I could benefit from the reserves I'm then just walking the 4 minutes and running 1. :)

    I'm guessing that Allan's finish time will be about 1:50

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  31. OMG - did you really run around that .45 loop for the entire long run? I read that a few times thinking I HAD to be reading that wrong…..we need to find you a new route for your long runs!!! Congrats, sometimes the end of those long runs can be really tough, but pushing through makes you stronger and it will be easier next time :)

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  32. Great job, girl! You are definitely going to be ready for Rocket City. I'm so excited for you. And the tape is a great idea!

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  33. 18 miles is so impressive! You are going to kill your race :)

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  34. yes!! i am also a believer in the run/walk ratios. I feel like it helps break up the run, gives you something to look forward to and makes it seem manageable without being overwhelming. I used this all the time over the summer and it felt like a life saver! i am so pumped you had a great run and pushed through till the end! although I agree with Beth...I can't believe you kept going around and around that loop! that is serious dedication!!!

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  35. i’m so late on my blog reading that i couldn’t predict his time. it seems like you did really well with the long run! i would’ve DIED running around that loop. my only advice is get a new course :) and maybe go run some of the race course if you can!

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