Final Long Run Before Shamrock Marathon

Posted by Steve ()

March 8, 2009

I was a little apprehensive before setting out on this morning’s long run. I needed a solid 20 mile run and hoped I’d be up for the task ahead of me. I decided to run another point to point run and meet my wife Ally at Final Kick Sports on the other side of town.

I set off a little after 7:00am and was surprised at how warm it already was (63°F according to weather.com). I headed east along Dam Neck Road and after a slowish first mile, started to get into a groove and picked up the pace – helped along by a nice tail wind for a change! For the first five miles I averaged around 7:25 per mile pace and any fears I had about a sluggish run had all but disappeared.

I didn’t intend to, but after turning north onto General Booth Blvd., I picked up the pace some more. The next five miles I averaged 6:55 per mile, and by now I’d reached the Virginia Beach oceanfront and the boardwalk which makes up part of the Shamrock Marathon course. Typically I encounter a strong headwind on the boardwalk, but today there was a pleasant crosswind which helped keep me cool.

I decided to run hard for another five miles and then back off for the final five to conserve energy and hopefully promote a quicker recovery. 10 to 15 went well and I was able to tick off miles of 6:48, 6:42, 6:42, 6:40 and a 7:18 – the last mile I stopped briefly for a drink but the fountain was switched off.

Instead of shutting things down and running easy to the finish, I glanced at my Garmin and realized I could probably average seven minute miles if I stepped things up a notch. It wasn’t easy (and I’m still not convinced it was the smartest thing to do), but I worked hard and recorded miles of 7:00, 6:29, 6:44, 6:46 and 6:37 to finish the 20 mile run in exactly 2 hours 20 minutes – bang on seven minute mile pace.

I spent a short time stretching, mixed up some Recoverite and headed home to get cleaned up, eat some breakfast and take a nap. Tonight I’m feeling good, glad I pushed the pace and looking forward to the two week taper before Shamrock on March 22nd. Good times…

Posted in: long run