End of Week Ten (1/11/08)

According to the plan that I devised ten weeks ago, I was scheduled to run 29 miles this week. I ran 28 miles and consider it a very good week. I am now in the middle of the Endurance Phase of the BEST plan and the focus is, and should be, the Long Run on the weekend. On that score, I am pleased with my Long Runs. My 15 miler this week was a good experience.

A general premise of my plan from the start was that after the conclusion of the Base Phase, I wanted the flexibility and rest afforded to me by reducing my runs to three per week. The plan called for two mid week runs to accompany the Long Run. I am finding that aside from the scheduled Long Runs, I need even more flexible scheduling for the other miles in the week. This week, I spread my two scheduled mid week runs (7 and 7) to three mid week runs (6, 4 &3).

So I guess you could say that I want to have my cake and eat it too. If I want more days off, I will run longer mid week runs and if I want to reduce the length of the mid weekers, I will run more days. It seems fair to me. Rationalization: In this phase, the focus is on the Long Run and the other miles can be scheduled when it suits me as long as I continue to increase overall mileage. The sharpening and pacing will come in the next phase.

As I previously mentioned, the longest I have ever run in my life was 15 miles. I did that about eighteen months ago in a half hearted marathon preparation. I remember that 15 miler, and I walked often during the final 3 miles and I would classify that run as a bonk. In fact, that run was convincing enough at the time to ditch any thought of the marathon for 2006.

On Saturday, I set out for what I hoped to be a much stronger 15 miler. This would be the last time that Suzy joined me for a Long Run, as her race is next week

There are lots of things that can wrong when you ask your body to run for four hours. While it’s impossible to eliminate all possibility of bad things happening, there are things you can do to reduce the likelihood of problems. Very near the top of the list of items for which to prepare is proper hydration and fueling of your body for the Long Run.

Like other aspects of marathon training, you can find volumes of information and opinions on the Internet about how to best fuel your body. I have read lots of the material and the one piece of advice that is universally offered is to do the same thing on race day that has worked well for you in training. Up until now, I have just basically followed a common sense approach to make sure I ate before I ran and had water during the run. As I now enter the 15 mile and beyond world, I need to make sure that my fueling before and during the race is not a source of any worry or doubt.

Fortunately, I do have experience with using Power Bars and Gels (Goo) and Gatorade. In my experience with them all, I have found them helpful and they do not cause any issues with my stomach or otherwise. My plan for the 15 miler this week was to drink lots of water the evening before my run. Then in the morning, have a bagel with peanut butter, a banana and some skim milk about an hour before I ran. I brought water and two gels to take during my run. I ran at Ridley Creek, so it was easy to bring water along and place it at a point that I passed several times during the run.

I started the run with Suzy at her pace of just under 11:00 per mile. I felt like my energy stores were fully loaded during the first couple of miles. At mile 6, I took my first gel with some water. At mile 9, Suzy stopped as planned and started her taper for her race. My goal was to run the final 6 miles at a much faster pace. I took my second gel at mile 10 as I was picking up the pace.

I completed the last 6 miles on my own at a 9:25 pace. While I was running the final 2 miles, my body ached a bit from my feet to my waist. But, I had a strong feeling that I could go faster if I needed or longer if I needed. The new shoes felt great and the blisters I reported earlier were not an issue.

Later in the day on Saturday, I felt the effects of running for 2 & ½ hours. But my assessment was positive. My fueling strategy worked: I didn’t run out of gas. And I knew that my legs had just ran 25 miles over the past three days and could take more punishment if required.

There is not much to say about the mid week runs. I ran a 6 miler, a 4 miler and a 3 miler to complete the 28 mile week. My attention is really on the Long Run and next week is 17 miles.

Over the next several weeks, each run will be the longest I have ever gone. I am hopeful that the confidence of each breakthrough will offset the physical discomfort of getting to three hours and beyond.