My first long run
Running for an hour without breaks
The mythical long run
From the books I’ve read, the videos I’ve watched, and the TikTok vids I’ve mindlessly consumed, I’ve learned that the long run is considered by many to be a critical part of an endurance running program.
What is it?
It’s a scheduled run that’s longer than your ordinary runs.
Typically they’re on the weekend for scheduling/work convenience.
You can choose a set distance or time that constitutes “long”.
I’m still figuring out how long a long run should be for me and my level of cardiovascular health. All of my weekly runs are 30 minutes, so I thought doubling that time would make the most sense for my 1st long run last week.
My 60min long run
Date: Nov 26, 2023
Length: 7 km
I started on a route I’ve used before for my 30-minute runs until I hit the point that I’ve never crossed over. It was like sneaking into a forbidden area; it was tremendously exciting, and the feeling didn’t let up.
I occasionally checked my form every few minutes and kept a close watch on any muscle pains that started up. It was a cold, snowy day and I didn’t want to get stuck walking back or even just waiting at a bus stop if I could avoid it by adjusting my pacing.
I didn’t look at my watch for heart rate info, and I barely looked at it to see how long I’d been out. My main focus was maintaining a pace that felt comfortable and sustainable.
Around the 45-minute mark, I started to feel my legs revolt. The area behind my left leg was getting tight, and my left shin on the interior of my leg was beginning to feel off. I bent my knees a little more deeply and pushed through to the end.
After the run
During the cool-down, my hips and legs felt strange. I had to alternate between normal walking, going pigeon-toed, then walking like Charlie Chaplin’s Tramp to gently stretch the muscles and prevent anything from suddenly going awry. Within 5 minutes I felt almost back to normal.
For most of the day, my legs felt tired, but not sore or weakened. In the evening, my first fears came out as my shins tightened up, and all over my legs started to feel sore. Each step of the staircase where my folks were staying for their holiday visit was a terrifying challenge. Did I go too far? Would I have to stall my running practice?
The next morning I woke up and felt back at 100%. I took a rest day with a mile or so of walking, and the following day got back out for a normal run. It was awesome!
Now I knew I could definitely race in the 2024 Shamrock Shuffle 8K!