|Nice easy recovery run on Sunday after really good long run on Saturday|
The weekend started with a great long run on Saturday morning. It was a 24 miler with 76F degrees & 91% humidity in the rain. It actually didn't start raining until about mile 10, and I can tell you those first miles without rain were flat-out brutal. But the showers really seamed to cool things down a bit, and helped, if nothing more than psychologically.
The 24 spot was the 6th run of 18 miles or more during this cycle. I won't get in depth with why I run so many 18+ runs, including a 24 miler on this post, as I know many people think it's too much and too far. But suffice to say, the longer my long runs, the better I do on race day. It just works for me, we'll leave it at that.
The plan was to go out easy and comfortable, and if I had anything left in the tank, work in a "fast finish" with the last 6-7 miles at race pace. The primary focus would be on my running form and fueling. For some reason, I've been struggling a little with fueling this summer and I needed to get it figured out before the Maui Marathon in six weeks. And speaking of the Maui Marathon, the conditions and course that I charted were the perfect simulation for what is sure to be a beautiful, but gruelingly hot and humid race.
|Rain run photo I took for my Instagram page|
At mile 18 I decided to speed up a little and actually was able to run the last 7 miles miles at an average pace of 7:22 with the following splits ... 7:50, 7:22, 7:22, 7:21, 7:11, 7:11, 7:20. I finished the 24 miles with an overall average pace of 7:59. Pretty good considering the conditions.
My fueling went really well also. I moved my big pre-race meal of chicken & rice & spinach to lunch instead of dinner, and then had a chicken breast sandwich and some more bread for dinner. Also, I took 4 gels at miles 5, 10, 15, and 20. They were GU Salted Watermelon with caffeine. I took two salt capsules at miles 9 and 17.
Even though I basically ran a marathon on Saturday morning, I couldn't believe how much energy and how great I felt for the rest of the day. There was 0% stomach issues like I sometimes have after marathons, and my energy level was still incredible. On Sunday morning, I was a little "hung over" from the long run, but didn't have any pain or tightness at all. So I got in a core workout and an 8 mile recovery run.
I've been hitting my training pretty hard this summer, including more upper body work than normal. The results so far have been very positive. I feel really strong and in great shape with 6 weeks to go until Maui. Maui isn't my "A marathon" this fall, as I'm sure I can't PR on that one. The goal will be to qualify for Boston there, but that will be a task considering the course and conditions. But I've got a 10K in September I want to run strong, and then I'll find a fast marathon, probably in October, to test myself with. Hopefully I can strong and injury free. Everything's going well so far! Hopefully your training is going well too. Have a great week!
... Be Great Today!