Last night, my friends celebrated my birthday which was on Friday. Two shots of tequila, some delicious chocolate cake, karaoke, and in bed at 1:30 am. I don't recommend this plan the night before a key long hard run of 20+ miles.
I woke up five hours later feeling okay. The first thing I did was drink about 12 oz. of water knowing that I needed to be hydrated for my workout. Next thing I did was check the temperature. Brrrrr.... 30 degrees. That calls for some gloves, beanie, and a jacket. The planned workout was 20 miles with the last 6 to 8 miles at goal marathon pace. After last night, I expected the worst. As I ran the first few minutes of my 2+ hour run, I realized that my body and legs was feeling pretty good. I cruised along for the first 12 miles in 1:20:12 (avg. 6:41) before ending up at the track for the next 6-8 miles at goal pace. I told myself that I'll see how I felt after the 6 miles at goal pace, and then finish the last 2 miles or call it for the day depending on the legs. When I got to the track I did a lap to transition into the pace. I felt good for the entire run and ended up completing the 8 miles at goal pace. I wasn't too surprised to see that I was hitting my splits with ease and feeling comfortable. I did the 8 miles in 47:12 (5:54 pace).
Here are my splits:
1-12M - 1:20:12
13M - 5:58
14M - 5:58
15M - 5:57
16M - 5:56
17M - 5:57
18M - 5:53
19M - 5:51
20M - 5:42
2.1 miles cooldown - 14:10
I looked back at my training log from my last marathon (2:38 in Austin) and compared the same workout with today's.
1/15/06: 1st 12M in 1:23 (6:55 pace); 8M @ goal pace in 47:39
11/05/06: 1st 12M in 1:20 (6:41 pace); 8M @ goal pace in 47:12
I'm very happy with the way my training is coming along. Today's 22 miler was my 5th 20+ miler in the last 7 weeks. The way things are looking so far, I should be able to run another PR and hopefully sub-6:00 miles for 26.2 miles.
Today's Run: 22.1 miles (2:21:34 - 6:24 pace)
Weekly Mileage: 90.4 miles