I had my 4th 20 miler scheduled for Saturday, and Sue M and I headed over to Wellesley to run the Boston marathon course from miles 13 to 23 and back. This meant doing the hills (mile 17 to 23) twice, and running up the downhill from miles 13 to 17. The weather was beautiful and the course was filled with runners. Our plan was to hold back for the beginning miles, and push toward the end. We started out at an 8:40 pace. The first 3 miles were tough for me, they are always tough. I feel sluggish and just not into the run. But after mile 3 I always feel better. And this was the case on Saturday as well. We chatted away the entire 1/2 way, with a few pauses when going up the hills, and we were shocked to see our pace at the 10 mile point: 8:24. Hurray. The second part of the run was much more difficult, particularly the last 4-5 miles, when we had a steady incline. Our pace slowed down a bit but we managed an overall pace of 8:27 for the 20 miles. No negative splits for this one, but I think it is pretty hard to run negative splits when you end the run on a steady incline. In any case, I was so happy. Aside from some some nasty blisters (I get them no matter what shoes I wear, how much Vaseline I put on them, etc, etc) I felt incredible the entire day!
So here is the progression of my paces for the 4 20 milers I have done so far.
1. 9:03
2. (this was 23 miles) 9:04
3. 8:35 (on the course)
4. 8:27 (on the course)
I have one more 20 miler in 2 weeks. This will be an organized run with the entire MGH team, on the course, starting at mile 6. I anticipate this run to be easier (less hilly) than the one I just completed. I am confused in terms of the pace I should go for. I know I can run faster than 8:27, but would this be risking injury? I guess I'll wait and see how I feel. In any case, I am determined to run negative splits, as this is my usual race strategy and also my plan for the marathon!
Hope everyone had a good running week!
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6 comments:
Nice time progression through your 20 milers. I think you're well prepared to handle the course now. I'm jealous that I'm a Boston marathon virgin so won't be practicing on the course until race day. I'm sure training on those hills will give you a lot of confidence heading in.
Wow, great job on the progression! I agree with Lam that it's great you get to practice on the Boston course itself . . . I'm betting you'll dominate those hills come race day! Keep up the fantastic work!! :)
wow check out that progression!!! what an awesome long run!!! you are going to have SUCH a great marathon!!!
when you wrote 1:44 I kind of laughed and didnt think I had it in me yet :) then when I did today I thought of you and how you said that!!! :)
Ana, Forget 3:45, I think a sub 3:30 is more likely. No pressure though! :-)
Lam, I think you are going to rock the course even as a Boston marathon virgin.
Irish Cream - thanks much for the encouragements.
Aron - I had no doubt you were going to run a fantastic 1/2.
Dan -you are very sweet, but I don't think I have that in me. I only want to BQ. If I do better than that, that would be great. As such, i will run very conservatively the first 1/2 of the race. Can't wait to join you on the trails after Boston.
Ana, it's probably too close to the marathon to switch to a different sock but you should try Injinji toe socks. I use to suffer from severe blisters until I started wearing Injinjis socks and using foot powder. Now I never get blisters even when my feet get soaking wet.
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