RUN: 20 miles in about 3:25. Time is hard to say, since I'd stop every now and then or walk and the Garmin would keep counting. I didn't walk much at all, it was more pausing at intersections. But I will say up front that I'd hoped for a better time.
As it did last weekend, it snowed Friday night. There was only 0.5 inch of the crunchy type of snow, but there was lots of ice and slush. And as last weekend, my pace was dictated by the slick conditions. It's just hard to get up to pace when you feel your feet sliding under you. So again I took my time, focused on a low heart rate, and kept good form. The weather was much better too, 33F at start with some sunshine by the end of the run.
There was a 9.3 mile race in FP which is 4-5 miles from home. The original plan was to run from home, do the race, then run home after tacking on some extra tenths in the park to get an even 20 miles. But once I got to the park at 5.22 miles, I decided against waiting in the long lines to get a race number. I kept jogging while waiting for the bathroom lines to clear and re-filled the water bottles before heading out westward.
The day was looking good. I found myself on the marathon course as it heads into Clayton. Seeing an opportunity to review this end of the course, I followed a few turns of the course before turning around and heading back at 9.25. I'm glad I did this, I had forgotten just how hilly the course's west end is! Not that I mind hills, but it's nice to know they are there.
I don't usually run "in town" on short blocks with storefronts and traffic. A majority of my miles are paths, parks, or streets that I've picked for the low traffic. Clayton is full of intersections and stoplights. It breaks up the run and ruins the pace, but it's fun to look at all the stores. Especially the First Watch--mmmmmm food!
The run was mostly uneventful. I guess it's a good thing, but my mind was on a problem at work, so it's possible that the time flew by because I was pre-occupied. There were many times I'd forget I was running. That might just be the best thing you could say about a run. It felt so good I forgot about the hunger, pain, and fatigue.
In fact, the only discomforts was wet shoes, sore feet, and a runny nose. I always get a drippy nose in the cold, and it's never much--just a slow drip. But when you're running, the easiest thing to do is wipe on your gloves. And most running gloves have a soft area around the thumb and 1st finger for just this reason. It's not like it's a snotty drip, it's just water. Today I messed up though. Usually I dedicate one hand to nose and one hand to mouth, to avoid cross-contamination. But I wasn't paying attention, and realized I'd lost track of which hand! So I decided to use 1st finger for nose and thumb for mouth. Genius! haha!
I made it back to FP at 13 miles, tooled around there until 16, refilled the water and took a bio-break. I was determined to drink and eat more on this run, and I was more successful. Three gels, and 3-4 small waters, and 2 cytomax bottles. Still not enough, but I need to work my way up to find what the tummy can handle. At 16.5 I took in a 2x caffeine gel, which I credit for the lift in my spirits for the next 4 miles. That or the fact that the roads were drier. I felt great going home, almost as if I could have done the 26.2 today! Mile 19.5-20 was mostly down hill, but that left me still .75 uphill miles from home. Although I felt like I could keep going, I walked it home. No need to get injured pushing up a hill in bad form.
This run felt fantastic, and so much easier than last week's 18! Differences? I ate more fat with dinner and breakfast beforehand, and less pure carbs. I took Friday completely off of training. The day was warmer and I wasted less energy keeping body temp regulated. And I didn't lose my hat!
Recovery was a breeze--Ensure, oranges, bananas at first. Then out for a meaty omelet, more fruit, some potato chips for a salt craving. Then dinner out as promised for the hubby. My salt content is HIGH today! NSAIDS again, stretching, feet up. I'm 9 hours post run sitting on the couch with a bounding heart beat, I can feel it in my chest. Heart rate is elevated in the high 50's. I've had this bounding feeling before after a long run, so I'm not worried.
Summary: I bumped the Lap button on the Garmin each time I opened the bathroom door:
Lap 1: 5.79 miles 10:33 min/mile ave heart rate 147.
Lap 2: 10.48 miles 10:17 min/mile ave HR 146
Lap 3: 3.73 miles 10:24 min/mile ave HR 147
MUCH slower than I wanted to go, and even slower than last weekend. HR was pretty constant, but I think a little higher than goal HR. Hopefully the next 20-miler won't have snow!
NEXT: Recovery week 4x6miles only.
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