Just eight days after a third-place finish at Ironman Florida, Sam Long posted an impressive running workout on Strava. The 14+-mile (23 km) workout included a series of one-mile (1.6 km) efforts at 5:15 to 5:30 per mile pace, with the “recovery” one mile runs at 6:30/ mile pace.
Just eight days after he ran a 2:45 marathon to take third at Ironman Florida, Long managed to average 5:59/ mile for the workout. His average HR for the set was 155 bpm. Long’s last effort saw him break the 5-minute barrier – he completed his final hard mile in 4:52.
Long regularly posts his workouts on Strava, and earlier this year managed to take Lionel Sanders’s KOM for the climb up Mt Lemmon. Long took Ironman 70.3 Cozumel in September before his podium finish in Florida and, based on his note for this Strava workout, is gearing up for the PTO Championship at Challenge Daytona.
To put the workout in some perspective, Long’s average for the 23 km effort would have put him on track to run a 2:36 marathon. He achieved that at altitude – he did the workout just outside of Boulder, Co. – and just over a week after finishing a full-distance race. The 24-year-old will certainly be one to watch at the upcoming race in Daytona.