The BIG 21-Mile Trial Run!

Run: 21 miles in approximately 3:03:00 min. @ 8:06 a.m.

Pace: about 22 minutes total walked, the remainder was run at a pace of roughly 7:40(!) min./per mile avg.
Weather: Mostly Cloudy, 56°F, 72% Humidity, Winds: From NW @ 6 mph; feels like 56°F

Course: Erie Canal Footbridge (Genesee Waterways Center) to 490 Expressway and back on the Erie Canal Trail. (10.49 miles each way)

Supplies: My hydration belt loaded with two 16 oz. “flasks” filled with H2O, one plastic baggie containing 3 Strawberry flavored Clif Shot Bloks, one 1.44 oz. Raspberry flavor PowerBar Gel and my cell phone.

Here was the plan for this morning's run: Start with approximately five-and-a-half miles (Erie Canal Footbridge to Clover equals 5.69 miles) of continuous running at a pace of 9:30 min-per-mile (Easy Henrietta Road to Clinton Avenue is just short of 1 mile, so use this as a check?), then walk for 1 minute (timed), thus beginning a run 10 min./walk 1 min./run 10 min. rotation. The purpose of this "trial run being not to focus on “cumulative time,” but on 1) going the distance, 2) testing an identifying supply needs and 2) establishing and preparing psychologically for the necessary run-walk-run rotation.

So, how did it go?

Now that I've taken a shower, eaten two (!) bowls of granola with raisins and bananas, and regained some psychological balance (thanks in no small part to my wife talking me back)the most productive way to look at this might be considering what worked (+) and what challenges still exists (-):

(+) Pluses: despite walking the last half mile (let's call it a cool down) I finished! I did as planned running the first 5+ miles before settling into the run 10/walk 1 pattern, I did eat all three Clif Shots Bloks and they seemed to did the trick, I managed to use the water I di bring and it was effective in offering hydration.

(-) Challenges: I lost my mental balance at about mile 17 (which also happened during my three marathons), I ended up dropping and losing my PowerBar Gel, so did not have it to eat, though I wanted (and needed) to, I could have used more fluids, the average pace (though I suspect it started fast and got progressively slower) was way too fast at 7:40 min/mile.

What's Next? Fortunately a recovery day! I also need to work on increasing my training time on trails to better prepare for the actual race--this is hard as most of my available tie is in the dark, either early in the a.m. or late in the p.m. When I came home from the run, I was mentally exhausted and told my wife "maybe I shouldn't do this (the 50k). I don't think I can finish it."

"You did it today," she reminded me. She's right.

Breathe in, breathe out... YOU AND I ARE ALIVE!