Week 9, Key Workout Run #3

Scheduled Workout: 20 miles @ MP + 30 sec/mile
Weather: Clear, 22°F, 77% Humidity, Wind: From WNW @ 6 mph; feels like 15°F.
Total Run: 20 miles in 2:42:04 min. @ 6:30 a.m.
Average Mile Page: 8:06 min/mi (including 5 x 1:00 min. walking "breaks")
Course: An brand-spankin' new route, made using USATF's Map It!, the Scotty's 20 Mile Trainer, in reverse due to a dark morning start.

Pre-Run Permutations: In the FIRST Plan, which I am currently using to prep for the Buffalo Marathon, long run paces are based on Planned Marathon Pace (PMP). This is determined using a simple formula: PMP = 6:14 + 1:00 min. = 7:14 min./mile. This seems awfully fast for me, so while I will work towards that goal, I won't be disappointed if my total workout does not average out to that pace, especially as I will be starting to practice the run-walk-run strategy.

I previously used "run-walk-run" in training for (and ultimately completing) my first ultra-marathon (50k) in the Fall. Just as in the past, I will run approximately the first five miles non-stop nd then attempt to settle into a 10 minute run/1 min. walk/10 min. run cycle for the remainder of the training run. I am hoping that by doing this I will reduce war and tear on my legs as well as begin to simulate the strategy I will hopefully successfully employ in running the real thing.

Post-Run Reflections: After a quick decision to reverse my intended course this morning (due to its start in the middle of the city and the unusually dark morning), I was on my way for my first twenty(-ish) miler in quite a while--though I have been slowly working towards a long slow distance training run of this nature. I feel as though it went very well, and I am particularly proud of the disciplined manner in which I stayed with the paced run-walk-run plan:

a) after 5.5 miles I was running at :44:00 minutes and figured I would hold off until I reached the Erie Canal Entrance at Mina Street, Pittsford.

b) The canal entrance was at roughly the 7 mile point, and at this time I took my first one minute walk break, taking the opportunity to take a quarter of gel and some H20.

c) At this point I adjusted my r-w-r plan by electing to run fifteen minutes rather than ten between one minute walking "breaks"... I was glad that I took the course in reverse as with the sun coming up I would have been running into the sun if I had gone the correct way--squinty runs are not fun!

d) at approximately 9.5 miles I took my next (second) walk and had to use the "potty"--'nuff said!

e) Third walk came at approximately 11.5 miles

f) Fourth at about 14 miles.

g) Fifth and final walk (all of which were accomplished during my time on both the Erie Canal and Genesee River Trailways came at 16 miles.

h) The 17 mile point saw me finally exit the canal/river trail and hit the roads once again for a quick pass through the heart of "River City"

i) Made it home feeling really great at mile 19.96... er... 20!

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