2nd 20-miler

RUN: 20.25 miles in 3 hrs 10 mins. Ave pace of 9:24 min/mile. For the first time, I used the Garmin to capture mile splits. Since I was running on a flat trail, I aimed for even splits.

1st mile in 9.29, 2nd in 9.13, 3rd in 9.21, then 9.23, 9.22, 9.23, 9.22, 9.26, 9.32, 9.35, 9.30, 9.38, 9.24 9.35, 9.41, 9.32, 9.35, 9.30, 9.38, 9.24, 9.35, 9.41, 9.24, 9.26, 8.50, 8.44

Yes, I have that right, the last 2 miles were sub-9, quite close to my marathon goal pace!!!

Compare that to the previous 20-miler that took 3 hr 25 mins at a 10:15 m/m pace. Sadly I don't think the HR monitor was working, it was recording >200bpm for the last half of the run. I think I would have noticed that!

This run, unlike the previous one, was on a flat trail that sloped slightly as it traveled north. And since I parked in the middle and ran the loop, I was running only slight hills. The elevation on this trail ranged only from 440-640ft above sea level, so really flat. My pace is broken up by the intersections as the trail crosses the streets. Also, there was No Snow! Dry pavement so I could get to pace easier.

Notables on this run? I had to go to work beforehand for a short time, so I didn't start this until much later than usual. By the time I started, I was getting hungry and was 1.5-2hrs from breakfast. Not a bad situation, but it was new for me. I was evidently well hydrated, as by the time I left work and got to the trailhead I had to use the restroom again. Sign of the day? "Closed during the off season". I didn't find an open restroom until 8.5 miles!!

I stuck to my fueling plan better today than any run yet this year. Every 5 miles, a gel with water. In between, sips of Cytomax. So although I only had 3 gels total and 1 bottle of Cytomax (grand total of 400 calories?!) I was feeling fantastic! I could have kept going, and that's the goal here--get ready for 26.2 not just 20.2.

Recovery was stretching, a baked potato, Ensure, banana, water, water, water, then off to work for another few hours. I never got sore, stiff, pained, anything! No NSAIDS, no ice bath, just recovery socks and feet up that night. This was all helped by a flat run, but regardless of that it was still a >3hr run and I'm just a bit fatigued is all. :-)

How am I looking for a sub 4hr marathon? Good! I just needed to do another 6 miles (~55-60 mins), which if done today would have put me at 4-4:10. I'm planning on skipping the big bike rides the week beforehand, I'll have another 20 done, and I'll be tapered for the race. I'd just need to go ~10mins faster than today (although the course is much hillier than this trail). I say Yes, I Can!!