The long run

Summary Data
Total Time (h:m:s)	1:12:10	9:29 pace
Moving Time (h:m:s)	1:12:06	9:29 pace
Distance (mi )	7.60
Moving Speed (mph)	6.3 avg.	11.9 max.
Elevation Gain (ft)	+147 / -147
Avg. Heart Rate	140 bpm	Zone 3.5
Temperature (°F)	38°F avg.	39.2°F high
Wind Speed ( mph)	S 5.4 avg.	S 5.8 max.

Start Time: 05:19:18 AM

Seems funny to call this the 'long' run since I put more miles on during my interval workout. Nevertheless, there is something to be said for a long, moderately-paced run which hits that sort of +10% per week mileage gain. Averaging a 7.5% weekly increase on this day should put me in the 20 mile long-run range by February.

The most recent RW talks about setting goals---and refers to them in part across years. Getting serious again about running and biking has me thinking about this---but also suprised at how hard it is to think seriously about what these goals might be. The key issue is that I need to get racing to help define these goals---currently I have no objective standards that define my training in any meaningful way. The training plan on the right is really a reflection of how I plan to get ready for a Thanksgiving Day race, but I have not even committed to it by registering for the race. So what is the 'long run' here? In January it was 15-20 pounds; now it is a race and maybe a 20 mile long day. I sort of think that it moving my regular training pace (not tempo) to 8 miles per hour, but this is not too hard.

Likewise, now is a good time to start thinking about the 'long run' for the cycling. Is the 'long run' racing? It is definitely regular 100-mile weeks, but could I realistically move up much from there (the 100-mile week is a time, not distance/endurance issue at this point). Harder to think about this one since I have never raced a bike---still thinking more duathlon/triathlon. Anyway, winter is a good time to set goals for the spring.