Today's long run: 16-miler (2:03:40) 7:44 average pace
We started at the beginning of the StG marathon course in Central. I ran right on pace for the 16 mile average with a little faster pace the first 7 miles. I would have stayed right at a 1 hour 8-miler, but I lost my water drop at mile 7 and I spent a few minutes looking for it in the dark. It seemed everyone today was using a white bag to hold their fluids. I ran comfortable up Veyo hill and felt refreshed on the other side. First 8 mile splits: 7:51, 7:42, 7:41, 7:37, 7:39, 7:22, 7:30, 8:43
I didn't drink during the first 7 miles and felt a little parched at mile 4. I was sweating heavy and was soaked by mile 7. It was a relief to drink G2(12oz bottle) at mile7 and I carried it up Veyo hill and finished the G2 off at the top. I had another G2 waiting for me in 2 miles. I was feeling really good after Veyo Hill.
The next 4 miles were the rollers through Dammeron Vly. Slowed down a lttle to conserve energy and legs. Didn't sweat as much through here and the temps were much colder here. My mile splits here were 7:53, 8:12, 8:10, 7:44. Still feeling good at this point.
The last 4 miles were all down hill. Splits: 7:29, 7:27, 7:25, 7:09. I at my first gel at mile 13 after a 4oz swig of G2. I felt a little discomfort dropping off the Big Hill after Diamond Vly. I felt good the entire run but the last big drop really hurt my abs and gluts. I contribute that to the 200 lunges I did yesterday morning, but I finished strong. I felt I could have ran the whole 26.2 miles today!
Nutrition: Breakfast was a sweet potato, and apple sauce with a little whey protein. I sipped water up to the start. I didn't drink the first 7 miles. Drank three 12oz G2 between mile 7-16, and a gel at mile 13. I wanted to simulate marathon day today. I felt good and I think the plan will work. I will sip a little water at aid stations 3 & 5 during the race if needed. I recovered my run with a 4-1 ratio drink of naked juice and whey protein and one 16oz water. I was ready to go again. But we rode our bikes home instead from snow cyn at an easy spin for 10 miles. | 