Start time: 06/25/05, 7:00am
Location: W&OD Trail
Distance: 12 miles
Run:Walk ratio: 4:1
Average pace: 12:10min/mile
Today was my first 12-miler at my new pace… well, sort of. Normally we wouldn’t have gotten to our “slowdown” distance (which starts at 16 miles), at which point we take the distance a little slower to make sure that everyone makes it to the end of the program injury free. With highs of 94 degrees predicted for today, though, the staff decided that it would be good to not kill everyone in a forced death march up and down the W&OD Trail. So, slowdown time. Instead of an 11min/mile (and a 5:1 run:walk ratio) we headed out the door at a 12min/mile (with a 4:1). So, still faster than I’d ever run a 12-mile distance before.
More importantly? Piece of cake. I felt great at the end, like I could’ve picked up another four or five miles easily. (If I actually could? Another story entirely, because you never know when suddenly wham, you’ve hit your limit.) Generally speaking, though, a really pleasant run.
Even better? All it takes is a 2.5 miler and I’ll pass the amount of milage I clocked for May, and more importantly I’ve broken the 300-miles mark for my distance run in 2005. (304.9 miles, to be exact. All those 5K and 10K races play havok with the decimal point.) Yay! Can’t wait to see when I hit 600 miles…
Sounds like your training is going well. It seems that running in the heat conditions the body faster than more comfortable climates. Although, the high heat will have pasted long before the starting pistol of the marathon, you will find reward in what you are doing now. Drink plenty of Potassium (cook with Potassium No-Salt instead of salt after long runs) and drink plenty of water! Safety First, Heat Stroke Last.
I’d never heard of Potassium No-Salt before but I’m intrigued…
And I am all about the water, especially since I sweat so much. No real choice in the matter, for better or for worse!
Poor Grete! I hope she pulls through; she’s a truly awesome individual. 🙁
I have some from Mortons. And since it is “good” for you, it is more expensive (of course!)
Did you see?
Grete Waitz Treated for Cancer
As reported to us by David Monti, marathon legend Grete Waitz is being treated for cancer. Waitz told a Norwegian Marathon that she is receiving treatments in Oslo and that while she preferred to keep the matter to herself, she realized that as a well-known figure her treatments at the hospital would become public. Neither the type of cancer nor its level had been released. Waitz was a world-record holder and two-time olympian at the 3,000 meter distance, Waitz turned her sights on the marathon and set a world record (2:32:30) at the distance in her first 26.2 mile race, the 1978 New York City Marathon. Waitz would break her own record three more times through 1983 (2:25:29). Waitz participated in 15 marathons over the years, with wins at 13 of those: 9 NYC Marathons (between 1978 and 1988), 2 London Marathons (1983, 1986), Stockholm (1988) and the first marathon championships for women (1983). Beyond her prominence in the race, Waitz was truly a pioneer and did much to promote the cause of distance running for women. As with all who read this, we wish her a speedy recovery and will report on any information that we receive.