My best long run yet
I’ve mentioned before that one of my running dreams goals is to break 4 hours in a marathon. My current marathon PR is 4:54:53 so that goal is fairly ambitious at this stage. This year I’ve made the resolution to give Low Heart Rate training a proper go so I’ve been running long and slow most of the time. However, my first marathon of the year is 6 weeks away today so I thought that this week I’d better try a few tempo runs.
- On Monday I did a 5K in 26 minutes.
- Tuesday I did 16.1 km in a very easy 1:42.
- Wednesday I did 16.1 km in 1:30 which was a full 12 minutes faster than my Tuesday run and also (more importantly) was at sub 4 hour marathon pace.
- Friday I did an easy 13.1 in 1:23.
- Saturday I did a brilliant (by my standards) 32 km in 3:12:00.
I want to talk a bit more about my Saturday run. I headed out bright and early and the conditions were just perfect. We’re in a bit of a drought situation which has meant that I’ve only been rained on about twice in the last 5 months or so which is great for me but not so great for our farmers.
I set my virtual partner to run at a 6:15 min/km pace (like I did last week) as I wanted to practice keeping my pace steady (or hopefully negative splitting). I have to admit I haven’t used the virtual partner much but I’m starting to like running with him.
The first km from my house is all uphill and I like to ease into my long runs so he pulled ahead quite quickly. But I slowly reeled him in and by the 6 km mark I was a few metres ahead. The aim of a long run is to run easy so I was keeping my average heart rate under 148 beats which is what I’ve been using for my low heart rate training.
I got to 16km in 1:37:43. I just felt very good and for the rest of the run I managed to keep pulling away from my virtual partner without unduly extending myself. I did the second 16km in 1:34:17. I was extremely pleased with that 2nd half as it was more uphill than the 1st half and it was faster! I also managed to keep my average HR for the run to 146 so it was a good day all round.
Here’s the map of the run:
Comments
32 Responses to “My best long run yet”
Daily Mile
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RoadID
That is a brilliant long run time. Coupled with race day magic, I think you’re in the running to break 4 hours.
.-= Breaking Three Hours´s last blog .. =-.
Twitter: aaron_chai
They say that to run faster, you have to run faster…. seems you are doing that!!
Thanks!!
WeighDownSouth.com
.-= Rob Dyess´s last blog ..Portion Distortion =-.
Twitter: weighdownsouth
Simply awesome Andrew…curiously any article links for your low heart rate program?
I ran my first 10K distance today! I just looked and my average HR was 168. I was already going slower than most turtles (11:49 average pace) so can’t imagine how I would have gotten my average heart rate lower.
I guess right now, I’m just running to run, but definitely interested in making sure each run is providing optimal conditioning too. More research to do.
You are an awesome inspiration!
.-= Kyle´s last blog ..Take a Hike Giveaway Winner! =-.
I am very envious of your running! good luck in the rest of your marathon training
)
.-= sarah´s last blog ..Happy Earth Day =-.
Twitter: superdupermisssarahlougmail.com
I’m Queen of going to fast and know I’m going to have to be extremely disciplined on Saturday so I don’t end up doing the marathon “shuffle” at the end! I’ve been impressed watching your training through your blog, it makes a lot of sense to me – I’m sure you will have no trouble at all in Christchurch!
.-= Lisa´s last blog ..One week to go! =-.
That’s a great week’s training. 32k in 3:12 is very similar to my run couple weeks back of 32k in 3:15. I hope to break 4 hours on Saturday at Rotorua. I’m sure you’ll break it at Christchurch!
Keep up the great training.
.-= mike´s last blog ..Last Long Run Before You Know What. =-.
Twitter: Sub6
Great job, Andrew. Very strong week. I think 4 hrs is within sight.
.-= Scott Keeps Running´s last blog ..Spokane River Run 50k =-.
Excellent run – great report also. Never really used VP – must look into it!
.-= Chris´s last blog ..New Season =-.
I don’t know how you do it but that is awesome. Just so you know, you are one of the people that got me into running.
Great job on the time.
.-= seth@fitwithapurpose´s last blog ..The Mental Aspects of Running =-.
Twitter: MistrTyler
Great job on the runs, I think you will do great!
.-= Ron´s last blog ..Catching up =-.
Twitter: ronmichel1115yahoo.com
You’re amazing, Andrew. Like Seth mentioned, your blog is a big reason I felt confident enough to do a 5K for the first time today!
What’s a virtual partner? Sounds kind of neat.
.-= Chad´s last blog ..My First 5K: Been There, Done That, Got the T-Shirt! =-.
Twitter: Reconstruct30
I’ve never heard of Low Heart Rate training. Any heart rate training I’ve done certainly has its share of low HR training, but that’s generally as a recovery day between higher-HR days.
Is there anything more to it?
Congrats on what sounds like a successful week of training. And I think it’s awesome that your goal is ambitious. If it weren’t, what would drive you to make it happen?
.-= Matt´s last blog ..Pretend Peanut Butter Cookies with Real Taste =-.
Twitter: nomeatathlete
That’s awesome, a negative split, I LOVE those. You feel like you own the whole world in that moment.
That looks like a gorgeous run too, scenery does help it go by faster.
.-= Rita´s last blog ..In the Year of Weddings…We Add Another =-.
Twitter: thegigglybits
That’s a perfect sub-4 training week!
A sub-4 hour marathon is one of my life goals too – and our marathon PBs are almost identical – but I’m thinking that you’re looking more likely to get to the 4hr marathon before me!
.-= Andrew(AJH)´s last blog ..Groundhog Day? =-.
Excellent preparation. Watch out Christchurch!
.-= Aaron´s last blog ..Sprint Tri =-.
Now that is some good training! Congrats!
.-= Jody – Fit at 52´s last blog ..Sunday Walking w/Friends – Reunion Pics! =-.
That’s a great time Andrew, definitely something to be proud of. Just keep doing what you’re doing, improving your speed a bit at a time, and I’m sure you’ll hit that 4 hour goal before you know it!
.-= Brandon´s last blog ..Weekly weigh-in #16: Physics Diet edition =-.
Twitter: SoLongFatAss
Andrew, thanks for stopping by my blog and commenting on my progress and by doing so introducing me to your blog here. Wow you’ve come a long way and have quite a success story here. I’ll keep in touch & best to you on your continued success.
.-= Patrick´s last blog ..Day 8 – 2% Progress =-.
I first read about Low HR Training here:
http://www.runningahead.com/groups/LOWHRTR/forum
Twitter: AndrewENZ
It sounds like things are headed in the right direction for you. Enjoy these last 6 weeks of training. Now is the key time to figure out what’s going to happen.
.-= David H.´s last blog ..An instant classic =-.
Twitter: RunningBecause
I’m assuming that your virtual partner is part of your GPS, correct? Which make/model do you use?
.-= fit36.com´s last blog ..Chopping Wood for Fun and Exercise =-.
Twitter: fit36com
Yep, it’s part of my Garmin Forerunner 305.
Twitter: AndrewENZ
You will be breaking the 4 hours record in no
time. One of my goals is to run in a marathon.
Hearing about your progress is very inspiring.
You are amazing! I’m hoping to run a marathon once. And you’re talkign about running a marathon in under 4 hours. Amazing!
.-= beej´s last blog ..Week 55 =-.
Twitter: jnonis
Great runs Andrew! I hope you’ll beat your goal in 6 weeks! 6:15 pace for long runs is smack in the middle of a 4:00 marathon run. Since you haven’t done any recent races it’s hard to gauge from your easy runs how well you’ll perform in the marathon but I think your chances are looking good!
.-= Greg´s last blog ..Fort Worth Zoo Run 10K Race Report =-.
Twitter: gregstransform
Sounds like you are powering along. You’re going to have think about your next goal, because the sub4 goal is toast!
I am interested in the virtual partner. What gadget/program is that?
Wow that’s a lot of running in just a week!!!
Great job on the accomplishments
.-= Mary @ Designer of Me´s last blog ..Weekend breakfast and update =-.
Twitter: designerofme
My goal race has always been Taipei in December. My initial thought was to use Christchurch as a practice run and aim for a 4:15. But I’m getting tempted to go for it.
Twitter: AndrewENZ
Just curious – during your training have you every moved into speed work? I’ve read some stuff about “meso-cycle” training that purports to work well for building speed. (i.e. low heart rate for the first 3-4 months, followed by 3 months of tempo run, followed by 3 months of speed work)
Just a thought…
.-= Greg´s last blog ..Our Raised Bed Vegetable Garden Plan =-.
Twitter: livefitblog
I have said it before, and I will say it again, reaching my goal of a sub 21 minute 5K was harder than running my first marathon. Getting faster is tough. Looks like your well on your way.
-Joe
Twitter: seejoerun
Great job with improving your speeds and accomplishing many of your short-term goals!
The virtual partner sounds like a great motivator. Just don’t start having conversations with him.
.-= Dr. Kal´s last blog ..The Special K Diet and Challenge =-.
Twitter: Dr. Kal