2nd last long run

[Decker]

Today was a cool 4 degrees at the outset and we had a great long run - I stuck with the front group this time all the way to the end and did a few more k after, to make my 18.5 that I needed. I did it at around a 5:47 pace which isn't too far off the 5:40 (or so) pace I'm hoping to do on race day. That might be a tall order, its hard to know. The conditions were right and I was feeling good today. Hoping that this will also be true on race day. But late October you never know what you are going to get weather-wise The pic is not mine- our run leader took it - but its a great shot and I thought it captured the mood of the run nicely. This beautiful path is near my home and I never even knew it was there. I really need to change up my route more often.

[SaskAlliecat Half Marathon]

What a great pathway, so scenic. I'm impressed you're still running in shorts. For us, as soon as the long weekend passed, summer was gone and so was the lovely short wearing weather 😢.

Good luck on your upcoming race. You've become very speedy training with your running group. They've pushed you in all the right ways. Fingers crossed for good race weather - cool with no precipitation🤞

[Decker Ultramarathon in reply to SaskAlliecat]

I had quite the debate around shorts or pants right up to the last minute. Shorts were the right call. Long sleeve shirt and I busted out my pro running gloves again 😄 I think the Wednesday sessions have had a big impact. Jim ( the leader) and I had a chat about it today. I took away that your VO2 levels are increased with long intervals and it makes your oxygen processing and heart rate more efficient. I could have completely misunderstood him, but I think that is the gist of it.

[SaskAlliecat Half Marathon in reply to Decker]

Ah yes, your pro running gloves. I'm glad they're still part of your running attire 😄. The last 2 weeks while I was stuck running in town I was doing some interval work again. I was thinking of working on some faster intervals and tempo runs before the snow flies and all runs end up slow and steady for safety.

[Decker Ultramarathon in reply to SaskAlliecat]

Yep for sure now is the time to do them if you can.

[Madge50 Marathon]

Wow Decker, what a great pace, you’re going to smash it! I did shorts today at parkrun, it was a bit cool to start with, but I’m glad I did, beautiful morning, perfect conditions, not sure about the V02 stuff, but the cooler temps and longer distances seem to get the turbo working and you get a bit more oommpphh in your tank! ( I got a PB at parkrun today....🏃‍♀️😄)

Mx

[Decker Ultramarathon in reply to Madge50]

Congratulations on the PB Madge! Yes these temps are very nice. I was chatting to one of the guys who did Boston this year and he was saying that 4 degrees is ideal for elite runners in terms of heat exchange and efficiency and for regular mortals, somewhere a bit higher would be ideal. I think we were close to perfect for us this morn.

[Oldfloss Administrator]

Beautiful.... I love your posts

[Decker Ultramarathon in reply to Oldfloss]

Thanks Floss, this was a nice run!

[aliboo70 Half Marathon]

Such a lovely photo you are doing so great Decker 😊x

[Decker Ultramarathon in reply to aliboo70]

Thanks Ali 🙂! Yes it’s a lovely spot that surrounds a small lake.

[Bluebirdrunner]

That is a super pic Decker...and a super 18.5k run from you!

Good luck with your race in a few weeks, and remember you are already a winner!😊xx kudos to you👌

[Decker Ultramarathon in reply to Bluebirdrunner]

Thank you kindly Blue. Whatever happens it will be a good time 😊

[Mummycav]

Wow Decker, what a gorgeous route?? I’d be running on there quite a bit if I were you!! Great photo & super pace 😉

[Decker Ultramarathon in reply to Mummycav]

Thanks MC! I will be going back soon I hope