That Was The Weekend That Was

Saturday – bit of a last minute decision to run the Carter Gunn Stressbuster 8K at First Landing State Park, but I’m glad I did. The course was more challenging than a road race, and made a pleasant change from your usual Saturday morning 5K or 10K.

We started at the picnic shelter nearest the Shore Drive entrance to FLSP and made our way towards the main Cape Henry trail where we took a sharp right turn. At Kingfisher we made another right, then turned onto Long Creek, Fox Run and Bald Cypress before reaching the main trail and the home stretch back to the finish area.

Wasn’t sure what pace to shoot for on the mixed terrain, so just went for it from the gun which seemed to be an okay strategy. I soon found myself running alongside fellow Shamrock Sportsfest World Record Attempt teammates Drew Midland and Joel Bell, but knew Drew would likely take off and leave us in his wake. Sure enough, as we hit the main Cape Henry trail, Drew sped up and was gone. I chatted to Joel for a short time, but soon found myself alone in 2nd place as we made the right turn on Kingfisher.

[First mile – Drew Midland, me, Joel Bell. We finished the race in the same order.]

The rest of the race was pretty much a solo effort. The sand on Long Creek slowed me down a little bit, which convinced me that Joel would soon make the catch and pass. It never happened though, and I ended up taking 2nd place in a fraction over 30 minutes, and at least a minute in front of the 3rd place guy Joel.

Post-race was fun hanging out with several good runner-friends. Hot Brunswick Stew and chili really hit the spot, and the hot chocolate made a great change from the usual water/weak Gatorade found at most of the smaller races.

Good fun, and a much needed blow out for the lungs and legs!

Sunday – most people wouldn’t call me a lazy runner, but if truth be told, my long runs of late have been more of a get-through-the-miles than a get-something-out-of-this-workout type of run. With just two weeks to go to the Cayman Islands Marathon I decided it was time to suffer a little and “nail a good one.” I set out at around 7:30am with my Garmin locked on a 7:00 minute/mile virtual pace and loaded up with a nuun-filled handheld, gel and some spare cash.

Considering we’re almost at the end of November, the weather was fantastic – singlet and shorts weather in fact. It was one of those runs that felt “right” from the very first mile. My GPS soon chirped to let me know I was ahead of goal pace, and from that moment on I never looked back. Mile 1 – 6:50. I quickly decided to turn this long run into an on & off workout – one mile comfortable, followed by one mile hard, repeated ten times. I’ve had success with this type of workout before, so figured it was worth a shot. Mile 2 – 6:33.

Mile 3 was another “off” mile, but I found it hard to slow to goal pace – 6:42. Mile 4 was a good one as I had a youngish couple on mountain bikes in the distance that I could chase down. The 6:15 mile put a smile on my face as it really felt effortless.

The rest of the run continued in the same vein, and I soon found myself approaching Rudee Inlet and the halfway mark of the run – 6:42 & 6:05, 6:33 & 6:09, 6:33 & 6:04. Time to hit the boardwalk….

I expected a stiff headwind heading north, but was treated to a cooling cross wind instead. 6:29 was the next “off” mile, followed by my fastest “on” mile of the morning – 5:59. A 6:32 & 6:03 carried me to the First Landing State Park entrance, where I was tempted to stop for a water fill up before setting off on the remaining five miles. I decided not to stop and pushed on to the finish instead.

The trail naturally slowed me down a little. I felt like I was still putting out the same effort level, but the mile splits tell a different story – 6:40 & 6:17, 6:35 & 6:19. Finally I was off the trail and back onto solid ground where I told myself to relax and enjoy the final couple of miles back to the car. I eased off a lot for a 6:50 19th mile, but had a second wind at the end and finished with a 6:11 mile.

For once in my life I took time to stretch a little post-run, and made sure to consume some much needed calories in the form of one of my favorite chocolate protein shakes. It also felt great to strip off the wet running gear and change into something warm and dry….

Rarely have I had such a positive long run – 20 miles in 2:08:30. In fact, when I checked back through my old running log later in the afternoon, I determined this was my fastest ever 20 miler (aside from a 20 mile race in Spotsylvania several years ago). I still have a bit of running to do before race day finally arrives, but I’m really pleased with how things turned out today. Almost time to taper….