I Delivered: 18 miles with 10 minutes of Strong Finish!!!! YES!!!
 |
| A little blurry due to lack of upper arm strength |
This week's long run was really loooooong and I was hoping to recover from last week's debacle and actually do the workout correctly. Coach Christine told me that I've been doing my long runs too fast and that I should start out much slower and try to not spazz out but keep the pace slow and controlled. Then I'd have more energy at the end for whatever crazy plans she has for me. This week was easier, I just had to do 10 minutes of fast finish at the very end of the 18 miles.
I tried to pick a more flat course to run this time because I know the marathon course is pretty flat except for one hill at mile 18 or something horrible like that. I started out too fast as usual and it was definitely a struggle for me to keep my pace slow but I tried to be conscious of it and really work at it. I did a four mile loop and then headed out on the main road for the rest of the run. There were a lot of bikers out but I didn't see any runners until I was on my way back, they must have been sleeping in.
 |
| Compression socks + compression shorts=that's tight! |
The best part of the run was that I finally took advantage of the water fountains that are at every gas station. When I run on the main road, there are gas stations about every 1.5 miles and I had noticed other runners and bikers filling their water bottles there but had never done it myself. Instead I lugged 2 bottles of water which is a giant pain or I hid a bottle but then I could never remember which bush it was under when I came back to get it. So this time when I saw a gas station after about 12 miles, I filled up my water bottle and headed on my way. When I took a drink I was so happy to taste cold water! It was so refreshing and gave me a little boost right when I needed it!
Then I just focused on keeping my pace slow and steady and heading towards my fast finish which I planned to start at 16.9 miles. I got a good song going, turned it up and picked up my feet! And this week they listened to me! I was cruising along at a good pace and then boo! I hit an intersection and couldn't go around it, I had to stop. Yuck. But I started up again and got back up to my race pace and just pumped my arms and chugged along. I felt tired but strong and I DID IT!! I ran the last mile in 8:07 which is faster than race pace! Woohoo!
Just as I finished and was turning off my Garmin, I looked up and saw our car pulled over on the side of the road and Eleanor hanging out with a water bottle for me! Matt and the kids had come to cheer me on and give me oranges and ice water. Wow-oranges never tasted so good! I was supposed to do a cooldown run up the hill but I took a ride instead. Especially because they were willing to let me get in the car in my super sweaty stinky state. That's love!
 |
| Eleanor looking for tips for me from Ironman Champion Chrissie Wellington's book |
All in all it was a much better run than last week. The crazies never really came and I just pounded out the miles without feeling like I was dead tired. I'm beginning to be convinced that Coach Christine is on to something with this start slow finish fast idea, I'd rather have more energy at the end when I'm going to need to really pick up the pace than at the beginning. The vision of the finish line clock with 3:35 on it is getting stronger and stronger in my mind. BQ! BQ! BQ!
 |
| Back at home with the kids |
This week is a recovery week so the runs aren't as long which is nice. My body needs a break before we gear up again the week after this. I'm keeping my eyes on the prize...
No comments:
Post a Comment