Marathon Training Run 20 Miles
Saturday, August 31, 2013
Thank you to all of you who commented on my 18 Mile Report - You really helped!
Distance: Total Mileage: 20.1
Time: 4h25m - no warmup (4h35m for 18 mile run)
Pace: 13.11 overall (14:21 overall for 18mile run)
Weather: 71*, 81% humidity, cloudy, frequent breezes, even some fog later in run (For 18 mile run: 79-85*, 59% humidity, cloudy, occasional breezes)
Trail conditions: Milwaukee lakefront path, urban asphalt/sidewalk, some tree cover(For 18 mile run: gravel trails (former rails-to-trails) except 1.5 miles of pavement, frequent tree cover)
Timing: Bright and early at 7 a.m. (18 Mile run: started mid afternoon - after working a 6.5 hour shift)
Hydration: Lots. Stopped at every water stop. Was desperate for a port-a-potty at times. (18 Mile run: 9+ cups of water)
Fuel: Back to the tried and true - chews every 15 min. (18 mile run: Every 15 minutes starting at 30 minutes. Combo of gels (1/4 of a large one every 15 minutes; dislike but tried again because will be available at first marathon), chews (1 every 15 minute; prefer these))
How did it go? We went into this run prepared to way shorten the intervals and grab PB sandwiches from the car if necessary. The run went very very well, thankfully! We did 3/1 intervals. We ran "with" the running club, utilizing their water stops. I say "with" because we were so far behind after awhile we lost sight of the other runners. We got a little off course and improvised at the end to get in the mileage, but it all worked out. We know again what works for us: early morning runs, cooler temps, chews for fuel, willingness to adjust intervals, run "with" the running group for the water stops.
We very much enjoyed the scenery of the lakefront, the other fitness activity, people watching - and the novelty of seeing such a diverse, high number of motorcycles in town for the Harley Davidson Anniversary celebration. It was a good run! Feeling much much more optimistic!