AM Workout:
KEY WORKOUT
Three consecutive days of 15 mile runs - Day 1 of 3
Day 1 - 15 mile run (ultra style: 8 minutes running, 2 minutes walking in intervals)
Course: Service Road to Father Capodanno Road (most of route shown here)
(moderately hilly)
Total Time (with active 2 minute walking periods - 2:17:08 (9:08 min/mile pace)
Projected Time (if done without walking periods) - 2:03:08 (8:13 min/mile pace)
Great run! Legs are very loose and felt so good after this run that I know that I am ready for tomorrow's 15 miler. The projected time is an estimated time that I think would have been done without the walking periods. If I had done that in reality, yes, it would have been a great run, but I would have been a lot more tired and sore than I am now. In this case, it took me an extra 14 minutes to complete the run. Those 14 minutes is the key difference between very sore legs and very loose legs. An in a 100 mile ultramarathon, those 14 minutes lost every 15 miles is nothing compared to the number of minutes that can be lost by destroying my legs and walking the last 25 miles of the race. The total number of minutes lost when walking a little every 10 minutes would probably amount to 2 hours. The total number of minutes lost walking the last 25 miles of the race can go up to 5-10 hours.
This is a no-brainer. Always build in some walking periods in the beginning of the ultra and you'll be richly rewarded with a great time in the end. :-)
(Key Workout #1 - 1 part down, 2 parts to go in series)
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