“LAB” long run

The LAB long run where LAB means laboratory was today. It’s a 3.5 mile loop. There were cones every 1/2 mile. We were to run the first loop as warmup, and the next three at MGP, then end with 2 miles of recovery. We started at 6AM. Here are my 1/2 mile splits. At MGP, I should have run 4:15/M. Instead I completed 14 miles in 2:07.02 or 9:04/M which is about right, however, I’m not ready to run 26 miles at that rate since I had to walk a bit at mile 13, and I was exhausted after 14 miles. I mostly walked the two mile recovery.

Dist Time Dist Time
0.5* 4:52.97 1.0* 4:45.72
1.5* 4:34.19 2.0* 4:38.76
2.5* 4:35.09 3.0* 4:23.66
3.5* 4:36.07 4.0 4:16.52
4.5 4:24.39 5.0 4:13.11
5.5 4:17.50 6.0 4:18.50
6.5 4:05.89 7.0 4:23.46
7.5 4:14.00 8.0 4:23.76
8.5 4:12.40 9.0 4:19.64
9.5 4:23.57 10.0 4:11.89
10.5 4:46.49 11.0 4:16.86
11.5 4:32.25 12.0 4:27.55
12.5 4:33.34 13.0 **
13.5 11.26.00 14.0 4:48.53

* warmup
** walked some & also missed cone

Here is my heartrate. I had been running about 30 minutes before I turned it on (oops). It shows that I was maxed out throughout. Then at mile 13 I had to walk, the first big dip. After a few minutes I began running again to the finish. After finishing, the next big dip, I ran about 1/2 mile of the recovery and then walked the rest, the final big dip. As I was walking I turned the monitor off. I wish I could run at this pace or better with a lower heartrate.
Although my fatigue was my major focus, my ankle was still present yet not a big concern. Afterwards I put an ice pack on it and wrapped it with an Ace bandage. It’s hanging in there as another nuisance, but something I try to ignore if I can.

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