There… That’s better…

Distance: 16.2

Time: 2:47:00

OK… That… was doable.

To say that I was “worried” about my long run today was a bit of an understatement.  After the belly flop I performed on my last 16 miler (had to walk most of the last 3) I had managed to intimidate myself a bit about the long runs.

After much research, consultation with everyone from professional triathletes to the local psychic (no… not really…) and a bit of soul searching (as in: that really hurt… why do I wanna do this… again?) I came up with a plan to try it again.  A plan I am pleased to say really worked.

Oh, I still hurt a bit, but I just ran 16 miles… I’m kinda supposed to.  But no more than after a hard 10K.  And I don’t feel like I need a nap.  In fact, after I finish this, I’m going out to do yard work!

Here’s the plan.  Take it for what it’s worth:

I have cut back to 4 days a week training.  Three organized “group” runs for motivation and variety and one long run.  I was just beating my body up too much at 5 to 6 days a week and I never had time to recover.

I need to eat.  I need more calories DURING the run or I run out of gas and BONK.  So I changed two things.  First,I made my run a double loop so that I could stop back by my truck and refuel.  I stopped for 3 minutes, ate a peanut butter sandwich, a gel and a bottle of water.  This REALLY helped.  Second, I switched from water to Perpetuem in my water bottles.  It’s a calorie replacement fuel that is easy to take and is a major help.  I felt as if I had very few of those speed up/slow down periods and I was able to maintain a very steady pace.

Other things I did:

I took gel packs every 4 miles (I used to do every six).

I stopped and walked for 15 seconds every mile through my “water stops”.  The time was easy to make up and the walk not only helped me recover just a bit, but also helped make sure I got a good drink.

With the walks and the stop in the middle, I still managed a 10:18 pace (my goal is 10:00) AND, and this was the most impressive thing to me, my second eight mile loop was 2 minutes FASTER than my first loop.  I also think I probably could have gone at least a couple more miles.  I felt that good…

I think with all these changes, as my fitness improves and I can trim the walks and breaks a bit, it should be easier (NOTE: I did not say “easy”… just easiER) to meet my goal time of 10 minute miles.

I’ll let you know in 2 weeks when I try this again for 18


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