Week 5 – Key Run Workout #3

I think today could go down as a turning point in my marathon training plan. After yesterday’s Mud Run (a very tough 5 mile race across sand, trails and a mud pit), I wasn’t looking forward to an 18 mile Sunday morning long run. The first words I muttered to my wife on waking were “I don’t think I can run 1 mile this morning, let alone 18”. Running on soft sand had caused muscles to ache that I rarely use. Even my arms and shoulders were aching from the extra effort of running up and down sand berms. I also felt slightly dehydrated and a trip to the bathroom confirmed this. The only positive thing seemed to be a cooler air temperature than previous weeks and lower humidity.

One hour later I find myself stretching in the usual parking lot where I start all my long runs. The plan today called for 18 miles @ PMP + 45-60 seconds, which equates to a 7:26 to 7:41 per mile pace. I decided to run the first 4 miles on North Great Neck Road which would leave 14 miles to run on the relative comfort of the trails at First Landing State Park. I also allowed myself the luxury of an “any pace” first mile, which would hopefully allow my body enough time to adjust from sleepy soundly to training for a marathon.

Two tenths of a mile into the run and I noticed my Garmin 305 GPS wasn’t working. I had to stop, reset it, wait for the unit to acquire a lock on the satellites and then select that the advanced workout that I’d programmed last night. Finally I was off and running with the clock ticking on the 305. I was actually surprised how I felt. The stiffness I’d felt in the parking lot had almost disappeared. The aches and pains were barely noticeable. The cool air felt wonderful and made such a pleasant change from the stifling heat of the past couple of weeks. My first mile quickly passed and I was pleased to note the time of 8 minutes 4 seconds.

The next 3 miles on the road went by quickly too. No problems meeting my goal pace and everything feeling great. The only thing I needed was a bathroom – I guess I must have compensated too much for the feeling of dehydration and now I needed to lose some of the water I’d gulped down earlier on. Luckily it was only 2 miles to the Visitor Center toilets so in fifteen minutes I’d be safe!

Mile 5, 6 and 7 were all in the zone too (even with a bathroom break) and once I hit the main Cape Henry trail I must have subconsciously picked up the pace. Miles 8, 9, and 10 were run at an increasingly faster pace (7:25, 7:19 and 7:13). I was still feeling great and over halfway through the workout, but I told myself to slow down a little as there were still 8 miles left and anything could happen.

Needless to say I ignored my own advice and [stupidly] got faster and faster. I stopped briefly for a drink with 2 miles to go, picked up the pace some more and then with 17 miles under my belt I decided to run as fast as I could and see what time I could cover the last mile in. I was slightly amazed, and very happy, when I glanced down at my Garmin to read 6 minutes 14 seconds.

So, all in all, a great workout and probably my most satisfying long run to date. I mentioned at the top of the post it could be a turning point in my marathon training plan – I say this mainly because the 18 miles came after a very tough race just 24 hours previous. My average heart rate was only 140 beats per minute with a max of 162bpm for the final fast mile – another confidence booster! It looks like the heat of the past 2 or 3 weeks has been a major factor on my self-perceived “poor” performances. Now I just hope I can recover in time for Tuesday’s track workout. Bring on Week 6!

2 thoughts on “Week 5 – Key Run Workout #3”

  1. It always seems to happen to me that the day I don’t think I can run at all is the day that I have a great run. Sounds like your run was super fabulous. I am completely envious of your last mile – that rocks!

    Reply

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.