Phase: Marathon
Workout: Long, Steady Run: 18 to 22 miles
Purpose: Build Endurance and leg resistance to fatigue
I ran the first six miles on the road to avoid the rapidly rising sun before heading for the relative protection of the trees and softness of the main trail of First Landing State Park. I enjoy Coach McMillan’s weekend long runs for a couple of reasons:
1. He always gives a distance range which allows for some flexibility if you’re having an off day. Today the range was between 18 and 22 miles. I planned on a solid 20, would be satisfied with 18 but secretly hoped for a confidence-boosting 22.
2. No goal pace is specified; the aim of the workout is to build endurance and leg resistance to fatigue.
3. I’m only on Week 11 of the plan but see many more 20 milers ahead. If I can keep the injuries at bay, I should be better prepared for the Richmond Marathon than any other marathon I’ve ever run.
The first 12 or 13 miles passed really quickly. I had a good rhythm going and despite the humidity didn’t feel fatigued at all. I’m convinced the flask of Perpetuem I carry really helps provide a constant supply of energy. What’s more, a new calcium-enhanced soy protein isolate makes up nearly 10% of the caloric profile of Perpetuem, the same percentage as is cannibalized during long slow endurance workouts. It’s like my muscles have no chance of breaking down when I’m sipping Perpetuem every couple of miles.
Now with 13 miles in the bag, I had a few choices. Turn for home and run the 5 miles back to the car or run a bit further, turn around and make it a 20 miler. I chose the latter, with a sneaky thought in the back of my mind about tagging on a couple more when I got back to the car.
A glance down at my Garmin every half mile or so confirmed what I was thinking – my pace was pretty consistent and around the 7:45 per mile mark. At mile 17 I picked up the pace slightly and allowed my mind to think about the closing stages of the Richmond Marathon. Last year I suffered in the latter miles, but this year I intend to stay strong to the finish.
Before I knew it I was back at the car; 20 miles in the bag and the option to call it a day. I chose to carry on running for one more mile, over a bridge and along Great Neck Road before turning one last time for home. For some reason I hit a mini-wall at mile 21; one minute I was running free and easy, the next it was like someone pushing against me with all their strength.
I guess the humidity finally caught up with me and sapped my strength for the final mile. Luckily no harm was done, and after a drink and a snack I soon felt fine again, but it just goes to show that nothing is guaranteed and you should never underestimate the challenge of the long run.
Distance: 22 miles
Time: 2:49:18
Pace: 7:41 per mile
Note: Today’s 22 miles brings my weekly total to 74. I’ve looked back through my running logs and can’t find another week where I’ve logged as many miles. I guess today is a new PR….