Our @#&$%)$ Run - 5/13/12

So I've had some lousy runs in my day, but this one was especially taxing:

Out and back - little loop out to the east on the way home.  I thought switching things up would
provide a bit of a mental break - not sure it really worked out that well.  Many lessons learned.

I hit the wall on mile 16.  It was tough to finish.  I had to stop a few times to allow the pain in my legs to sort of subside.  It was physically hard to stop even.  I did have to stop and walk for like, 30 seconds before I could get going again - did that 2 or 3 times in the closing miles.  I never felt like I was out of breath or anything, just trying to focus and breath through the pain in my legs.  It wasn't a muscular pain, it was just a "pounding the concrete pain" that ached through my hips and lower back after a while.  It was discouraging, but it made me think and appreciate a few lessons that could be taken from this effort.



I learned several things on this run:

1. Don't forget your g.d. heart rate monitor - SERIOUSLY, don't forget it. 
2. Make sure you eat well before your long runs - carry enough gels to stay fueled.
3. Unnecessary heat sucks - try to run when it's cooler out.

That's sort of the overview - lets review:


For #1, I had no idea how hard I was running, and it's pretty important to know how you're doing when you're on such a long freakin' run.  About a mile or so in (if that), Erin alerted me that she needed to use the facilities... the non-existant facilities that simply don't exist out on the trail.  We knew we'd be approaching restrooms by the soccer fields close to 4 miles out.  What did we do, we ran at sub-8 minute pace until we got there.  We did so in mid-80's temperatures and in direct sunlight.  Seemed alright though - we felt fine and all (it was actually very encouraging), but I knew I'd probably end up paying for it later.  I did...

I need my HR monitor to keep my pacing consistent.  Sometimes I just lose track of how hard I'm running (especially in inclines and the like), and it's what I've grown accustomed to.  Had I used that information to my advantage, I may have done a better job at controlling my pacing over the first 10 miles, which would theoretically allow me to feel a whole lot better over the last.  As it turned out, I likely blew out all of my sugar stores, crashed, and tried to fight through the remainder of the run with my HR too high to be burning fat stores.  I basically hit a wall that most likely could have been prevented (in this amount of mileage anyway).

#2 - I didn't eat a big breakfast or lunch.  I had 3 Gu packs, a few energy chews and some popcorn to get me through the run.  That's really not good enough.  I would have killed for a better base and some Gatorade or something.  It was frustrating to say the least.  I was pretty sleepy before we started the run, too (probably had something to do with what we ate for lunch).  What can I learn for next time?  I'll probably get a bunch of pasta and fruit before I start the run (with a few hours to start digestion and such) - probably some other high protein items too.  I was "reasonably' hydrated, but I would try to focus on that too.

#3 - It was warmer than what we were used to.  It wasn't terribly warm - mid 80's to start, and mid to low 70's at the end.  It drained me - being in the warm sunlight.  We had a nice breeze for the run North (breeze in our face to keep us cool), but it was dead and hot on the way back.  That, as much as anything just psychologically took it out of me.  Starting at 7am would have been MUCH smarter.  Noted for next weekend (when conditions will be similar).  I anticipate the marathon starting in the upper 40's and closing somewhere in the 60's depending on how cloudy/windy/rainy it is that day.  Gotta love Duluth!

Well, discouraging - yes.  It will all come down to how I respond to this little adventure.  If my analysis of the run is correct and I can do a better job at planning and maintaining a good pace, I should have fewer problems on the next run.  I'm shooting for 20 miles, so I should know pretty quick if I made the right calls.  I will run Tuesday and Thursday (late) this week, and hopefully make our long run on Sunday morning.  We shall see.

Okay - this post is long enough.  Thanks for reading!

D

P.S.  200 mile barrier broken!!!

Running Total:
May:  42.94
2012:  205.46