{"id":58,"date":"2006-08-06T01:43:00","date_gmt":"2006-08-06T06:43:00","guid":{"rendered":"https:\/\/1fifoto.com\/running\/?p=58"},"modified":"2010-04-21T21:43:18","modified_gmt":"2010-04-22T02:43:18","slug":"lab-long-run","status":"publish","type":"post","link":"https:\/\/1fifoto.com\/running\/2006\/08\/lab-long-run\/","title":{"rendered":"“LAB” long run"},"content":{"rendered":"

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.

<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Dist<\/td>\nTime<\/td>\nDist<\/td>\nTime<\/td>\n<\/tr>\n<\/thead>\n
0.5*<\/td>\n4:52.97<\/td>\n1.0*<\/td>\n4:45.72<\/td>\n<\/tr>\n
1.5*<\/td>\n4:34.19<\/td>\n2.0*<\/td>\n4:38.76<\/td>\n<\/tr>\n
2.5*<\/td>\n4:35.09<\/td>\n3.0*<\/td>\n4:23.66<\/td>\n<\/tr>\n
3.5*<\/td>\n4:36.07<\/td>\n4.0<\/td>\n4:16.52<\/td>\n<\/tr>\n
4.5<\/td>\n4:24.39<\/td>\n5.0<\/td>\n4:13.11<\/td>\n<\/tr>\n
5.5<\/td>\n4:17.50<\/td>\n6.0<\/td>\n4:18.50<\/td>\n<\/tr>\n
6.5<\/td>\n4:05.89<\/td>\n7.0<\/td>\n4:23.46<\/td>\n<\/tr>\n
7.5<\/td>\n4:14.00<\/td>\n8.0<\/td>\n4:23.76<\/td>\n<\/tr>\n
8.5<\/td>\n4:12.40<\/td>\n9.0<\/td>\n4:19.64<\/td>\n<\/tr>\n
9.5<\/td>\n4:23.57<\/td>\n10.0<\/td>\n4:11.89<\/td>\n<\/tr>\n
10.5<\/td>\n4:46.49<\/td>\n11.0<\/td>\n4:16.86<\/td>\n<\/tr>\n
11.5<\/td>\n4:32.25<\/td>\n12.0<\/td>\n4:27.55<\/td>\n<\/tr>\n
12.5<\/td>\n4:33.34<\/td>\n13.0<\/td>\n**<\/td>\n<\/tr>\n
13.5<\/td>\n11.26.00<\/td>\n14.0<\/td>\n4:48.53<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

* warmup
** walked some & also missed cone<\/font><\/center>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.

<\/center>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.<\/p>\n","protected":false},"excerpt":{"rendered":"

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 … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[11],"tags":[],"_links":{"self":[{"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/posts\/58"}],"collection":[{"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/comments?post=58"}],"version-history":[{"count":0,"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/posts\/58\/revisions"}],"wp:attachment":[{"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/media?parent=58"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/categories?post=58"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/tags?post=58"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}