Started out up Jeb Stuart with the extra loop around Greggsville and Colchester, down Beaverdam Bridge. Had to work out a few aches and pains during the first 2-3 miles but after that it went more easily. Before starting out had my normal half decaf skim latte and a scoop of Pre-Formance. Packed three gels for this run (my usual Hammer Gel Espresso, Accel Gel Vanilla and a Hammer Gel Vanilla -- the HG Vanilla was gross and I certainly won't be buying that one again) and all four fuel belt bottles with Cytomax. And started consuming the gels earlier -- first one at just under an hour. And started drinking the Cytomax at 30 minutes.
Got to Leith (6.9 miles) and turned right, down to Mountville and Pothouse Road. Right on Snake Hill to Banneker (did the little loop up through the Mt. Zion cemetary behind the school) and I was only at about 10.5 miles. Did 12 loops around the Banneker track and headed back the same way except straight up Leith to Hibbs Bridge to home. Total mileage was 18.5 miles. Pace was 12:18 and used a whopping 1933 calories.
Right knee gave me a few twitches by the time I hit Banneker and I could tell I was definitely favoring it a little. Worse on the downhills. By the time I was 3 miles from finishing I took the safe option and walked the downhills. Feels like ITB issues. Need to focus more on extra stretching throughout the week. Also, I hadn't taken any ibuprofen prior to Saturday's run. Iced it when I finished and by the evening I was fine.
Can't believe I'm this close to the end of the long runs and the beginning of the taper! Having a reasonable training program sure made all the difference between getting injured early on (like when I was "training" -- if you can call it that! -- for Pittsburgh about 5-6 years ago) and staying healthy this time. I'm still not 100% that I'm doing the last 18 miler on Monday the 31st (after the Charlottesville 10 Miler on March 29th). I think I will be flexible and see how my knee is doing. On the one hand I really want to get the last long run in but on the other hand I want to make sure I arrive in Antwerp injury free. Reading the training book, there were several people who didn't get all the long runs in (and in fact completed considerably less of the running than I have) and they went on to complete the marathon. So if I don't run the last 18 I think I'll still be in good shape to run the marathon on April 20. I'm also tired -- finding I need more sleep and having difficulty getting up in the morning even with 8-9 hours of sleep. And then there's the issue of the day before I have scheduled for the last 18 miles -- an 8 PM season opener at the new Nationals Stadium in DC. Probably won't be in bed that night until after midnight. So ... as I said .... I need to be flexible and see how I feel come Monday the 31st.
As far as cardio fitness I'm pretty fit. Heartrate for the same pace has been consistently coming down. If my legs hold up I'll be in great shape. And the fact that Antwerp is "flat and fast" will be nice. I've done so much training on hills that running on the flat will be a vacation!
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