Let’s Talk about Long Runs (20 days to Marathon)

So today I ran 20 miles as part of my preparation for the NYC Marathon on November 5th. It’s the longest run in my training plan, and arguably the hardest day so far. Before we go into how I did over 20 miles, let’s talk about 18 miles.

Below is a chart showing my 18m run in 2014 Vs my 2nd attempt at it in 2017. I did manage to finish my 1st attempt a few weeks earlier, but 70 degrees plus more than 90% humidity and a crisis of confidence meant I actually stopped at mile 12 and walked off the course. I was fully intending to quit but after sitting down and eating a Honey Stinger for 5 mins, I (literally) got back into the race and finished. There were a few 11+ mins miles in there…

Screen Shot 2017-10-14 at 7.28.22 PM

Pretty much by mile 5 there is a 30 second difference, which stays constant up to about mile 12, and then widens significantly to well over a minute. Not good.

Now in 2014, I never actually ran a 20-miler. I ran 20 miles during the weekend of my Staten Island Half, but really in 4 broken parts. A warm up for the race, the race itself, a cool down and then 6 miles to get what was eventually 21 miles. I remember feeling pretty beaten up by the end of it and was doing 10mins/miles during those last 6, which back then was very slow (although I’d take it this year!)

Enough about the past, let’s talk about today. In short, I screwed it up. I’ve been having issues with taking on board fluids and gels, I get an acid reflux when taking water or gels when running, so often try and hang on with minimal intake. That’s not particularly bright on a day when it’s pushing 73 degrees and there is 83% humidity. My NYRR coach scorned me for only taking 3 gels and drinking about 30oz of fluid every hour, when I should have been taking in about 20oz every hour.

Screen Shot 2017-10-15 at 7.43.27 PM

The net result was a continuously slowing pace after mile 15 (10:32, 10:58, 11:27, 11:32, 12:40!) Given my sole goal is to beat my 2014 time of 4:33:33 this is bad news, and it puts me around a 5 hour finish time. I’ve got three weeks to fix thing…

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s