running 30k

running20160312
30.36km 4.36.18hr 9.06min/km (I took 7 minutes off for stoppages, see post)

It’s been said that a marathon is a 20-mile warm up followed by a 10k race. There is definitely something mystical about the 20-mile marker. It’s the longest long run in many training programs, and is also the point where the wall hits.

After bonking last weekend’s long run, I approached this weekend’s milestone 20-miler with trepidation. Argh the first few meters: shoelaces felt too tight, knee brace kept falling down. Not a good sign.

20 miles is 32km, so I mentally split the run into sections: 12k, 20k, 27k, 32k. Increasingly smaller distances between breaks, because inevitably I get tired towards the end. Surprisingly I got to 8k and felt all right. Had a stroopwafel and the green tea I brought as hydration at 12k. Another fuel break between 19-20k of gu and water. Went over to the smaller park for the final third. Slow for a bit, another gu break at 25k after which somehow I found second wind. Legs even felt fresh at that point. Huh.

I stopped at 30k or almost 19 miles because I ran out of time–I volunteered to get dinner, prices go up after 6pm and it was 5.45pm. Could I have gone another 2k? Yep, I was slowing down a little, but not significantly.

Overall I think I did some stuff right. Mentally I wasn’t putting pressure on myself. I foam rollered my ITB beforehand. I made myself take fuel breaks, because I remembered that by the time you feel you need food and/or water, it’s too late. Unlike previous long runs, I didn’t physically stop for fuel breaks; I kept walking. Although I did take 7mins off my total time for stoppages–traffic lights and water fountains.

Quite pleased with completing this milestone training run. Legs were okay afterwards, I walked around the shopping centre in search of dinner and walked to the bus stop without too much pain. This is the key. If I’m pain-free on race day, I have a chance of finishing in decent shape. It’ll never be a PR time, I think those days are gone. Still, if I’m able to replicate today’s performance in 3 weeks’ time, I’ll be okay.