Week 3 - Key Run Workout #3

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Just three weeks into the FIRST Marathon Training Plan and I’m already expected to run 17 miles! Luckily for me the pace isn’t tremendously challenging at the moment - PMP (Planned Marathon Pace) plus 45 seconds works out at about 7:26 per mile, which should be fairly comfortable for me to maintain.

The weather forecast for Sunday was hot and humid with highs in the upper 80s, so the only chance I had to run well was to get up early and avoid the heat of the day. I actually prefer to do this. It leaves the rest of the day free (and there’s even time for an afternoon nap if I need it), the weather is so much nicer and it’s also good practice for an early start on marathon race day.

Anyway, I woke just after 6:00am, consumed 24oz of Sustained Energy for “breakfast” and was out the door at 6:30am which a 20 minute drive ahead of me to my Sunday morning hangout - First Landing State Park. Even though the temperature was in the 70s, I could tell the humidity was high and I questioned my hydration levels after a day working outside in the sun just 24 hours earlier. Oh well, too late to do anything about it now.

My legs felt really heavy and stiff during the first mile and I was concerned I wouldn’t be able to pick up the pace for the 15 miles of PMP+45 running ahead of me. My training partner the Garmin 305 soon signaled the end of the warm up mile and it was time to get down to the job in hand. I quickened the pace and tried to ignore the “it’s too early for this, can we slow it down for a while” message from my legs. The Garmin beeped in agreement and I was able to slow it down a touch to get into the zone.

Actually, apart from the humidity, the first few miles were great. The pace felt comfortable and it was one of those runs where everything felt “just right”. The trail was quiet and the only sounds were the breeze in the trees, the birds waking up and the chirp of the insects. Twenty minutes in and my singlet was saturated. Luckily the trail is shaded from the sun, so it wasn’t that hot, just really humid. With over 14 miles left to run, I pressed on…

When I reached the end of the trail at 64th Street I had a choice to make - either continue along the trail to The Narrows or head on out to Atlantic Avenue for several miles before returning to the shelter of the trails. Even though the sun was beating down and the heat was more oppressive, I chose the latter. It made a pleasant change of scenery and also offered different terrain for my aching legs.

Despite the tiredness which was beginning to set in, the run was very enjoyable. Maintaining the pace wasn’t too difficult, but it did take a lot of focus and willpower to stay in the zone. With just a couple of miles left to run, I decided to stop at the Park Visitor Center and take a much needed drink. It was just enough to pick me up and get my legs moving again as I headed off towards the car.

One mile from the finish my Garmin beeped to signal the end of the 15 miles at PMP + 45 pace and signal the start of my cool down mile. What a great feeling! I tried to slow down but was so in the zone I just wanted to keep going at the same pace.

All in all a very encouraging workout and a great platform to build on for week 4 of the plan. Amazing to think I’m nearly 25% done with the program. Time goes so fast and I really need to stay focussed for all the upcoming workouts….