|Hawaii/California Trip in June/July 2011|
When I started my run today, I hoped to run at least 16, but I brought enough GU for a longer run (24 miles). At mile 3, I wasn't so sure I'd be running long. At mile 11, I was fairly sure that I'd be able to run long today. Miles 20-21 were fast and hard (but the whole run was great, really!) since it was towards the end of the run, but I knew I only had two of those miles and then - cool-down miles with my Weimaraner!
Here's the plan in simple terms: run slowly, fast, faster, slow, fast and slow (I added a cool-down). I didn't run quite as fast as I'd like (I'm blaming the wind! Mostly!), but it was fun trying to run different paces throughout the run and it made the run go by quickly. I read about the long run plan at Competitor.com.
A long run that we use here in marathon prep as a fitness booster and a fitness indicator is a long run of 6 miles, to start, that are run very slowly—a minute to a minute and 15 seconds per mile slower than marathon pace. From mile 6 to 12, run 10 to 15 seconds per mile slower than whatever your goal marathon pace is. So it’s going to feel fairly hard, but it’s still in control for you. Then the next 6 miles should be at or perhaps even a hair faster than your goal marathon pace. That takes you from 12 to 18 miles. Then take one mile easy, where you run as slow or more slowly than you did the first 6 miles. And then you run 2 to 3 miles as hard as you can to finish, from miles 19 to 21 or 19 to 22.Pre-run: 1 1/2 bagels with jam
During run: Water and Gu at mi. 5(choc. mint), 10(vanilla), 15(vanilla), 19(vanilla).
Post-run: chocolate milk, added peppermint
Average pace: 9:23
Weather: Nice! Cloudy to sunny. 50°+. Shorts today!
Unfortunately, now I have a blister on the bottom of my foot. (It doesn't seem to be from my shoes.) Have a tip for preventing blisters?