The Easy Long Run

Happy Friday! Lately I’ve been working on setting a purpose for every run rather than just running a bunch of random miles. My schedule was a little thrown off this week because I was in Palm Springs for work, but in general I’ve been running easy on Mondays, Fridays, Saturdays and Sundays and harder on Tuesdays and Thursdays. It lets me recover from hard workouts and gives me a nice rest day in the middle of the week. One thing I know I need to work on is making my long runs slower. Did you hear that Marta and Ellen!? We’re running too fast on Saturdays! I often feel anxious to get my long runs done, but Saturday we ran at about an 8:15 pace, which was probably OK for 13 miles, but tomorrow we’re running 15 which feels like real marathon training because we’re going further than a half. Running slow may seem like a dumb idea. Shouldn’t you run fast to get fast? Well….yes…but the purpose of the long run is to build endurance, not speed. The long run is about getting time on your feet, not getting faster. Tempo runs teach you to run your marathon pace. Every few weeks you can finish the last few miles of your long run at marathon pace, but in general it should feel easy. I’ve questioned my ability to run my marathon pace every time I lined up for a race. At San Diego in 2013 I remember thinking “There is NO way I can run a 8 minute mile pace for 26.2. All my long runs have been around 9.” The stars really do align on race day if you train right and taper properly. So what the harm in running your long run too fast? You essentially sabotage upcoming workouts. Your tempo will suffer so you won’t get that valuable marathon pace practice and you put yourself at more risk injury. So tomorrow, ladies, let’s shoot for more like a 8:45 pace. Our quicker recovery time and higher quality runs next week will make it well worth it 🙂

Last Week’s Workouts:

  • Monday: Five Mile Run in Palm Springs (8:12 Average Pace)
  • Tuesday: Six Mile Run in Palm Springs (8:05 Average Pace)
  • Wednesday: Six Mile Tempo with RunMDR (7:05 Average Pace)
  • Thursday: Six Mile Run with Marta in West Hollywood (Too lazy to go check the pace)
  • Friday: YOGA!

In other news…

Ahh the Parker in Palm Springs is AMAZING! Beautiful grounds, relaxing pool, sunny skies, and dry heat. The perfect venue to re-energize and get excited about the upcoming school year. This year’s Equitas theme is ELEVATE!

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I came across this on instagram and loved it. Reminds me of what my sister Alicia always says. “Be like a duck. Calm on the surface, but always paddling like the dickens underneath.”

IMG_1127Going to Palm Springs? Eat at Workshop Kitchen + Bar. Start at the bar with a Palm Springer and try the lentils with crispy goats cheese, the tartine and the veggie market enchiladas. I felt so spoiled.

interior-1FullSizeRender (43)FullSizeRender (45)FullSizeRender (44)lWish us luck with our 15 miler tomorrow 🙂 Excited to re-fuel at Gracias Madre!

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