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Traditionally I’ve really loved my 7 miler long runs, and I’m not really sure why, but my body just feels like it flows differently at this distance than any other distance. So, when I woke up early Sunday morning (before 7 am- on a weekend!) to run my 7 miles, I was excited to see how it would go! With the memory of lots of 7 milers to fuel me (like the Fall Kick Off 7 Miler, 7.5 Fantastic Miles, 7.4 Misty Miles, and The Perfect Fall Run (7.25 miles) ) I enjoyed a Clif Bar, got ready, did a bit of a warm up, and I was off! Just as a reminder, I’m training for Rock’n’Roll St. Louis!
The weather was 49 and the sun was just above the horizon as I set off, which is really perfect running weather for me, and I was hoping that this would help my pace a bit! I feel like this training cycle has been slower than most of my training cycles lately, and I’ve been trying to figure out why. I think that, not only am I walking more (as an example, I walked for 3.5 hours at work on Thursday- I let clients walk for their sessions if they want when it’s nice out), but last year my last “long ride” on the bike was in August, where this year I’ve been getting in a long ride almost every week through September. I’ve also had some extra stressors (both good and bad) in my life lately, and of course stress takes a toll too. So that’s what I’ve thought of so far.
It took me until half way through mile 2 to feel like I was finally loosened up, and there was a very distinct shift when my body finally clicked. YAY 🙂 From there on out things got much easier for me! It’s been my goal to negative split my runs recently, so as soon as I felt myself loosen up and the “flow” started, I tried to progressively pick it up a bit, which felt really nice!
On my long runs I often listen to the Jillian Michael’s Podcast. I started this either my first or second training cycle, and now it just feels wrong if I don’t listen to her! SO strange, right? Does anyone else have something like this? This run I listened to just under two full episodes since I was out for so long, which was fun.
It was a beautiful morning, and a few other runners were out, which made it fun, but I was also on my own for most of the run. I ran from Melissa’s house, since I was staying there this weekend for her baby shower! I enjoy mixing up where I run, but I hate driving new places, so running through new neighborhoods while staying with people is pretty great for me to mix things up!
By the time I hit mile 5 I was determined to pick it up a bit more, and from then on out I focused pretty strongly on my breathing. Again, since I haven’t done VO2 max workouts like last summer/fall, and because I’ve been running a slower pace all summer, it’s definitely a workout to pick up the pace, but it’s been feeling really good! I continue to use the 3:1 run:walk method, and only once did a walk just a bit more than a minute to really catch my breath- I do what I need to do to manage my POTS while running.
I hit 7.5 miles pretty happy with how my run went and with a big smile on my face. What can I say? I really love my 7 mile runs! Here’s how my splits looked:
- Mile 1- 12:48
- Mile 2- 12:48 (I’m not sure how I managed to hit it exactly the same two miles in a row!)
- Mile 3- 12:29
- Mile 4- 12:07
- Mile 5- 11:48
- Mile 6- 11:42
- Mile 7- 11:23
- Mile 8- 5:43
This run was a faster overall pace than my 5 or 6 milers too, which I was pleased about. I came in and stretched and got some good planks in as part of my cool down too.
My summer is often pretty lacking in planks. I think the lack of overall structure to my life, as well as the heat (since I rarely use AC, my house is often 80-82 in the summer), means I don’t do them as often as I’d like. It’s pathetic how weak I feel while planking after a few months of fewer planks, but I’m glad to get back to it!
After my cool down I enjoyed a new-to-me Chobani flavor! Has anyone else tried this flavor? It was delicious! Then Melissa and I headed to Starbucks, where I got a Chai Latte with a pump of pumpkin spice… oh my! It was a taste of pure deliciousness and coziness!
Once again, I had a truly wonderful 7 miler long run, and I’m pleased at how it went overall! It feels like my body is finally getting back into the groove of running after my slower pace of summer.
Now it’s your turn to share! What makes a run “great” to you? What’s one of your favorite fall drinks?
