Finish Long Runs Fast
As I ran down the hill, I read that sign and I stretched out my arms, just to do anything that might help. I didn't even notice the people on the side of the street until they put out their hands and high-fived my outstretched arms! Funny!
I need to change the way I do my long runs. I ran some 18's and 20's. Here's how my three 20 milers went:
- 9:09/mile average pace. I finished with two faster miles (8:55 and 8:42). Marathon goal pace for a 3:50 finish is 8:47.
- 9:10 average pace. Pace for mile 16 was 8:47, mile 19 was 8:43 and mile 20 was 8:55.
- 9:35 average pace on a hot 70 degree day. I started at 10:00 and ended at a 9:13 pace.
I ran the last 20 miler 3 1/2 weeks before the marathon and it did me in. First, I felt like I had shinsplints. After that, my right ankle hurt. I ran about 42 miles in the three weeks before the marathon. Not enough miles!
Still, I don't blame all of my poor endurance on the aches I had. Jon Warren, Rice University track coach, says that we ought to be running 4-6 marathon paced miles at the end of our long runs. I hope to run more marathon paced miles at the end of my long runs.
Photo: Brett Gotcher (in the white shirt), who finished in 2:10:36, said that the last miles were tough for him, too. Made me feel better!