I have always enjoyed Long Runs, they are a chance to simply enjoy running at an easy converstional pace, note the word converstional pace. Every book you read says "Conversational Pace". By the end of my first Long Run under a coach perhaps a "panting muttering of words" is a better description.
This morning was my first "long run" with the Triathlon training group and apart from having the nerves of running with people I did not know and the fear you have of being the lone loser out the back it was fun to meet new runners and triathletes.
We were heading out to the sand dunes area along the coast with the aim of attacking the uphills, it is a beautiful run out along the cliff tops and once I realised that was not the tail end charlie, I could relax and start working at a more than standard pace and I could still "converse" at this stage.
Little did I know that when we got to the Gas station and Coach Ron briefed the group what was instore. The briefing was in Hebrew of which I understand perhaps one word in a hundred that the group was to pick up pace. So blissfully unaware of what was ahead the group set off. I soon realised that we were moving fast and the lead runners were soon off in the distance. At this point a girl next to me panted what the translation was. I mentally decided to move into next gear and for the next 5 km's I motored along at nearly 13km/h which a week ago was my tempo pace not my long run pace.
It actually started to feel good to push through the envelope and find my legs.
Not a week into a coaching programme I am already starting to feel the effects and incrase in my own abilty to lifdt my heart rate and sustain it
The time and diatnce did not refect the workout, so next time I will stop my watch at stops and try and get a better reading of time and pace
Tomorrow morning in the dawn hours it is biking with a coach for the first time