Week 8
43 miles, speed 2-3 times one mile repeats, long run 20, running 6 days.
3/12/2023
It’s getting real this week. The first 20 miler is always intimidating to me. Can I really do this? Also, I need to see if I can get some of my speed back with these one mile repeats. I compared my half mile repeats from this part of my training last year and I was about 30 seconds per mile faster.
3/15/2023
First 20 miler today and so nervous! The weather is in the mid 30s with a 10-12 mph wind. I have to tell myself that I’ve done this before and I can do it again.
I ate oatmeal for breakfast, coffee of course, and drank LIQUID IV at 7. I brought a protein bar with me to work and ate it around 9. I was also purposeful about drinking water and I was l starving by the time I finished work, not good. I packed a serving of UCAN to drink and wanted to try out the UCAN Edge bar, since this double serving was supposed to provide enough energy for 2 hours. So, as I finished up some last minute emails at my desk I ate my lunch/pre run meal, then I drove home and did a quick wardrobe change.
I contemplated running a 5 mile out and back north, pit stopping for water and bathroom at my house, then finishing 5 out and back south. In hindsight, I should’ve gone with that plan.
I started out going north, the wind was mild and the roads were pretty clear of snow. My right hip had been irritated the last 3 days but I didn’t have any pain, just the heavy leg feeling again. I have been doing some massage with the foam roller and lacrosse ball this week and applied some kt tape before I started running.
My stomach was okay for the first half, I used my flipbelt bottle to bring another serving of UCAN and brought my trusty fruit snacks. I did leave a bottle of water at the end of my driveway too, which I did not get back to because I went north for a full 10 miles. My energy level felt steady and my stomach was pretty solid.
Just before the 10 mile point there is a big hill, similar to Heartbreak Hill in Boston. There is just something about conquering that hill on a long run. I could see it and knew I should turn back to use the bathroom and get my water but oh that hill, I just HAD to run up it! By the time I turned around the wind had picked back up and I needed to put my gloves back on. I could definitely feel the wind pressing against me. I was really cutting it close to get back in time to pick up my kids from school. As I headed back into town to finish my last two miles I saw several cars and picked up my pace. I didn’t do this intentionally, it just happens when people are around. This run felt hard on my legs, so tired and heavy. My low back had a small twinge starting at mile 18. Heading towards my driveway I regretted more than ever that I didn’t stop to use the bathroom, time to start working on those kegels again!
I finished my last serving of UCAN miles 12-14 and around mile 17 started supplementing with a fruit snack every few minutes. When I made it home, I had to do a quick change, grab water, a cheese stick and pick up my kids before I could get some quality stretching and refueling. My stomach was okay while running but then queasy for 3 ½ hours afterwards. I still have some tweaking to do with my fueling. When I ran the Fargo Marathon 1 ½ years ago I used Tailwind and fruit snacks. The temps were much warmer during my training and I was able to drink more water than I’m drinking with all of this winter running.
I was feeling discouraged with this long run but then I looked back at my stats from last year when I was training for Grandma’s Marathon and realized that my pace was similar for this run last year. My heart rate and Vo2 max are excellent right now. Next week I hope to dial in my fueling and kick this heavy leg feeling. Long runs after work are really not my favorite. I find it hard to be nutritionally prepared.
3/16/2023
I had been suspecting that my back was in need of adjusting because I couldn’t kick my hip pain and with the twinge during my last two miles yesterday, I decided to get an appointment for a massage and adjustment.
I did a slow 3 on the treadmill, school was let out early because of snow and wind.
3/17/2023
I’m still sore but getting an easy 5 on the treadmill, short ab workout and gentle yoga stretch. Speed is on for tomorrow and the weather looks to be cold and windy.
3/18/2023
Our roads were terrible this morning. The plows had not gone past and a car was
stuck in the middle of the road, plus the temps were sub zero again with a 20 mph wind. Speed work on the treadmill.
Since I was going to have to hit the treadmill I opted to do 2 x 1 mile repeats rather than 3. I set the treadmill at my 5k pace for the first repeat, which was the pace I did my fastest ½ mile repeat last week. Wow, it was tough but I powered through and did my second repeat .5 mph slower and then increased my pace during the last ¼ mile.
Not my favorite but glad it’s over. Tomorrow is my rest day!
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