Sorry for the absence in posting…but we are finally getting around to our long run recap from last weekend…yes, it is already Friday…but that’s okay!
This past Sunday, Mary and I got together in Philly do a 20 mile long run in preparation for the Philadelphia Marathon. This is my first 20 miler of the training cycle and Mary’s second. My training plan includes two 20 milers (the second is next week!!) and Mary’s plan has three.
We began our morning the way we typically will begin our long run mornings–with toast, peanut butter, honey, banana, and water. After digesting a bit, we headed out in the beautiful weather for our run. Our run went amazing and we were able to keep a nice steady pace (I believe our pace was 9:00 min/mi). For a few miles of our run, we ran on a trail–which was mostly paved. As we were on the trail, we decided to make a sharp turn up a very, very, very steep hill that never seemed to end!! It slowed our pace wayyy down but was fun and a great challenge.
In the past, we have ran our long runs very fast, aiming for marathon pace (which for us is anywhere from 8:15-8:20…give or take). However, now we aim to slow down and run at least 50-80 seconds slower than our goal marathon pace. It is so much more enjoyable to run our long runs slower. Also, it is very beneficial as we are not killing it on every workout. Otherwise, we would not have it in us the day that it matters–the marathon!
On Hal Higdon’s website he states, “Please note that we do not recommend doing your long runs at marathon pace. That adds too much stress, particularly when coupled with the speed sessions. If you overtrain, your performance will suffer”.
Hal also states right on the same page of his website…
“Run Slow: I know this is tough for you. You want to go out on those long runs and BLAST! Don’t! Normally I recommend that runners do their long runs anywhere from 45 to 90 seconds per mile or more slower than their marathon pace. This is very important, particularly for Advanced runners who do speedwork during the week. Listen to what the Coach is about to tell you! The physiological benefits kick in around 90-120 minutes, no matter how fast you run. You’ll burn a few calories and trigger glycogen regenesis, teaching your muscles to conserve fuel. Running too fast defeats this purpose and may unnecessarily tear down your muscles, compromising not only your midweek workouts, but the following week’s long run. Save your fast running for the marathon itself. There are plenty of days during the rest of the week, when you can run fast. So simply do your long runs at a comfortable pace, one that allows you to converse with your training partners, at least during the beginning of the run”.
After our run, we had brunch at a french restaurant in rittenhouse square in Philadelphia called Parc. We have been here a few times before and love it…especially the bread basket! They make all of their bread in house and it really is delicious. Parc is a very cool restaurant with a neat atmosphere.
We started off with a bread basket…like I said, amazing bread that they make fresh daily. We polished this basket off with no problem.
Yogurt Parfait (we did not actually get the parfait this time but I thought I’d show it to you anyway!):
…but we did get creme bruleed oatmeal with raisins to share:
…and yes, it was delicious !
We also each ordered the Warm Shrimp Salad with Avocado and Lemon beurre blanc…
This was delicious and one of Mary’s favorite things to order at Parc. It was very fresh tasting and how couldn’t you like a salad that comes with large shavings of Parmesan cheese, a half of an avocado, and shrimp??
Parc is a great restaurant! all of their ingredients are fresh and the dishes are unique and delicious. If it is nice outside, they have tons of outdoor seating that faces rittenhouse square…very pretty! Even for those days where it is a little chilly, they have heaters outside to keep you warm.
Question: How do you approach your long runs? How do you fuel before and after the run?
{ 3 comments… read them below or add one }
Would that hill be Shawmont between Manayunk and Roxborough? I ran up that hill last week on mile 17-18 during my first 20. Shawmont Running Club has most routes based on that hill.
great long run and even better post-run meal! you’re going to rock that race
I eat the exact same thing before any run over 10 miles, but I usually eat about 2 hours before I head out. After a really long run, like more than 15 miles, it is really hard for me to eat. I usually have no appetite until the next day and then I am voraciously hungry. Congrats on a great 20-miler. I think it is hard to run those long training runs 30 to 60 seconds slower than my race pace , but I am really working on it.