Long Run + Cutdowns: Finding Efficiency

On Saturday, I planned to go out for my first long run of over 10 miles in years. After dropping Maya off at the track for XC practice, I headed out. About three miles in, I got a message from the coaches: post-practice icing was canceled since it was already pretty chilly (upper 40s to low 50s — in other words, perfect running weather).  That meant I had to adjust my plans and cut the run to about 1 hour 20 minutes. I quickly recalibrated my route and ended up with 9.17 miles in 1:18:34 (8:34 pace). Perfect timing — I wrapped up just as XC practice was finishing. Parent-of-the-year points: achieved.

A few quick notes on the run:

• I’m always happy when I hit or beat 8:34 pace on longer runs. At 7.0 mph, it’s a treadmill standby for me — nice round number, efficient, sustainable, and fast enough to keep things moving.

• Execution felt solid: opened with 8:31 and 8:40, eased into an 8:56 3rd mile, then gradually negative-split down to 8:24 and 7:57 for miles 8 and 9.

• Heart rate averaged 145, effort stayed easy, and I finished strong without feeling drained. No “long run hangover” — I could’ve gone farther if needed.

Sunday? You guessed it — recovery run. But since Monday was technically my scheduled rest day, I flipped them. Sunday off, Monday on.

Monday’s plan was a 34-minute base run — it felt short. I considered just running an easy 5 miler but decided to stick with the program. II also decided not to look at my watch — pure “run by feel.” The result: 8:57, 8:39, 8:24, and a 7:48 closer for 4.03 miles total at 8:26 pace. Felt great.

Average HR was 139, and the progression got me thinking: maybe cutdowns are more efficient than holding a steady, slower pace. Garmin’s performance condition score even ticked up from +1 to +2 as I sped up. My HR doesn’t rise linearly with faster paces — almost like my mechanics get smoother at speed, offsetting some of the extra effort.

Cooled down quickly, jogged an extra quarter mile, and went about my day like nothing happened. Training is adapting nicely — no zombie fatigue, no body-battery crash, just steady progress. Honestly, it feels pretty good to be enjoying the runs instead of dragging myself around like I used to when I was “in shape” but constantly cooked.