Long Slow Run - 40° to start. 19.1 miles/04:24:54 @ 8:34 AM. Green Pegasus. Old Frankfort/Pisgah/Parkers Mill. Started at 3:00 run/0:30 walk, but slowed it down to 1/1 at the end.
Splits 13:07, 12:08, 12:16, 12:42, 12:23, (Mile 1-5 / 01:02:36, avg 12:31)
12:53, 12:53, 12:37, 13:15, 13:33, (Mile 6-10 / 01:05:11, avg 13:02)
13:29, 13:40, 13,35, 14,18, 13:10, (Mile 11-15 / 01:08:02, avg 13:10)
14:53, 15:51, 17:52, 16:47, (Mile 16 - 19 / 1:05:23, avg 16:20)
Started too fast.Felt strong through the first 15.I started out at what felt like a conservative pace. My goal this morning was to hit the 11 mile mark feeling strong and fresh. At Pittsburgh, the stretch from 11-16 miles is all uphill. It's a 220 ft climb that starts with a 164 foot ascent from the Monongahela river to Oakland in just 1.2 miles. There's nothing like that around Lexington, not that I know about. All I can do is run enough small hills, and hope I'm ready for the big one.
So, yes, I tried to set a very easy pace for the first 11 miles. And I was successful at that. When I turned the corner onto Pisgah Pike, (which is the most beautiful road in the Bluegrass, by the way,) I felt pretty amazing, and my splits show it. I was slowing down, but still around my target pace of 13:30/mile. By the time I finished mile 16, though, I was pretty well shot. I tried adjusting my walk breaks, eventually setting my timer at 1:00 intervals, but at 19 miles, the gas just ran out. I found a grassy spot and called for Mrs P.
I got a couple of good lessons from this run: about myself, and about The Wall. I learned that it is extremely motivating if you tell everyone you know that you are running a marathon and doing it to raise money for people you know and love. That's a lot of hearts to carry with you. Also a lot of scrutiny if you decide to wimp out. I don't think I could have have done those last four miles without you.
I also learned that The Wall is real and will shut you down in a skinny minute if you are not prepared for him. I thought I did everything right. Drank water. Took nutrition. Stuck to my Run/Walk/Run schedule. Ran Happy. I did my best. But I need to make my best better.
This was my longest run ever. There will be a few even longer. I need to pay more attention to my pacing in the first part of a long run. I didn't slow down to my target pace until mile 10. I sure could have used some of that energy when I got to mile 17.
Hey, I have a lot to celebrate. I ran 19 miles, for crying out loud. But 19 isn't 26.2. I did my best, but my best just isn't good enough to take on The Wall yet.
But soon...
Peace,
Pennsy
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GREAT job! I don't know many who can run that many miles!
ReplyDeleteJust a little random input from me and my 18-miler... I was struggling the last few weeks because I was getting hungry. Based on Erin's research, I figured I might not be eating enough. So I ate whatever I wanted on Friday. It was weird allowing myself to do that, but I wanted to be well stocked. Saturday morning, I felt great. I started drinking gatorade around 10 miles. And I sailed through 18. After struggling with 11 the week before.
ReplyDeleteAgain, it might not be an issue for you, but food for thought. (hahaha! I crack myself up.)
I think I ate pretty well on Saturday. Lots of vegetables. Not too much junk. I've been trying various gels and chewy things on the road, and yesterday I used PowerBar energy blasts. I'm still a little dubious about the physiology of the things, but they don't seem to do any harm and I did keep going for quite a while. Good advice about the Gatorade. I may try adding a little Sports drink into the mix. (I finally broke down and got one of those goofy Batman utility belts with the two little bottles. Mrs P just shook her head. "Shoes and a tee shirt, huh?"
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