McMillan Custom Marathon Plan: Week 16 Day 7

Week 16, Day 7
Phase: Marathon
Workout: Long, Steady Run: 20 to 24 miles
Purpose: Build Endurance and leg resistance to fatigue

Week 16 of the McMillan Custom Marathon Plan drew to a close with a typical Sunday long run. Just like blogger pal Bill I usually enjoy my long runs, but today was a rare exception. I’ve been feeling a bit under the weather this week (sore throat and a tiny bit run down), and to be honest could have done without 20+ miles in the low 50’s and a stiff north wind. However, with the Richmond Marathon just four weeks away, I knew how important another long run would be in my quest to break 2:50 for the classic 26.2 mile distance.

Thanks to my golden retriever alarm clock, I was up and out of bed at 6:00am (Floyd loves his breakfast!) and ready to leave 30 minutes later for the 20 minute drive to First Landing State Park. The temperature according to my MINI was 53°F (perfect for a morning run), but the wind was gusting out of the north and made the air temperature several degrees cooler.

My tried and tested breakfast consisted of 3 scoops of Sustained Energy mixed in 24 ounces of water, which I consumed before leaving the house. It didn’t help my sore throat, but at least I knew I was fueled and ready to run.

The first mile was a bit of a slog into the wind. Actually, the first mile was a lot of a slog into the wind. To be honest I was tempted to turn around and head back to the car, but I know the guilt would have driven me crazy as the day wore on. Mile two was no easier, but at least there were only 18 to go!

I’m usually a very positive person but even this early in the run, I’d resigned myself to the fact that 20 miles would be a big challenge today. I decided to focus on a mile at a time and by the time I’d reached the end of the main Cape Henry Trail I’d covered 7 miles in about 54 minutes – just a half marathon to go and I’d be done!

Things improved slightly at the halfway mark as I started counting down the miles, and maybe the espresso hammer gel gave me a boost too.

From here on in it was just a question of keeping the legs moving and staying positive. Of course, thoughts of setting a new PR at the Richmond Marathon were a big motivator too.

Eventually I arrived back where I’d parked my MINI. I stretched for a while, drank Recoverite and basked in the glory of completing a tough 20 miles, which hopefully will stand me in good stead for Richmond. The moment was also quite special as the 20 miler took my total for the year to over 2000 – a nice little milestone in anyone’s book.

All in all, not the most enjoyable run of my marathon training plan, but after a long bath and something to eat I’m actually feeling a little better than I have for a few days.

For the record:

Distance: 20 miles
Time: 2:36:33
Pace: 7:50 per mile