No 20 mile run can ever be described as easy (well, not for me anyway), but today’s long run was one of the best I can remember for quite some time. With only 5 weeks to go until my main goal race of 2007, the Marine Corps Marathon, I was in desperate need for a solid run to boost my confidence. The plan was to run an easy mile followed by 19 miles at PMP (Planned Marathon Pace) plus 30-45 seconds, which equates to a pace of 6:59-7:14 per mile.
One of the first things I noticed was the high humidity, which refreshingly has been absent in Virginia Beach for most of the week. Luckily the temperature was in the low 70s, but the humidity would reach a draining 94% before the run ended.
The first 8 miles were all on pace and felt very comfortable (8:01, 7:08, 7:07, 6:55, 7:12, 7:06, 7:05, 7:01). I needed to stop for a quick drink and use a toilet (8:38), but I was soon back on track for the couple of miles along the trail (6:58 and 7:01) before stopping for a drink again (8:14).
With 12 of the 20 miles behind me, I still felt good, but decided to take a gel just in case I experienced a dip in energy. By now, I was in a good groove and kept ticking off the miles in a consistent manner (7:03, 7:01, 7:47, 7:06, 6:59, 6:58). Another quick drink stop (8:01) enabled me to finish off with a 6:51 mile – the quickest of the morning!
After 10 minutes of stretching, I mixed up a serving of Hammer Nutrition’s Recoverite to (a) minimize post-exercise muscle soreness and (b) rebuild muscle tissue. Hopefully this will help me prepare for the first workout of Week 12 on Tuesday evening.
11 weeks down, 5 to go….
Hi Steve,
Wow, very impressive & inspirational run. My hat’s off to you for running 20 miles. Good luck on the upcoming Marine Corps marathon! If you decide to run it again next year, I might even see you out there on the road! 😉
Thanks so much for your supportive comments & condolences. Really do appreciate it!
Good luck with your next 5 weeks of training!
-C