What a great weekend! I had my second "serious" LD training run for the marathon. I set out to go 13.5. I added a mile!
Saturday was a beautiful and somewhat chilly day here in Buffalo. To me, the cooler the better. I run stronger and faster in these unseasonably cold temps-- partly just to stay warm.
I mapped out a great course that took me around the city's waterfront, then around the Naval Park, into downtown, up to Delaware Park-- That's the park I have written about many times before-- an "Olmstead" designed park. It was a very cool course and with several hills, also very challenging.
I felt awesome-- one of those runs you wish you could have every time. The odd part--I made it 14.5 without any nutrition along the way. I forgot my GU packs-- I didn't even have water, still it went well.
I learned a valuable lesson. I started out slow-- If you've been reading my blog for the past few months you know this is HUGE for me. My first 7 miles I maintained only a 9:00 pace (approx)-- stepping it up the last half:
Mile 8: 8:46
Mile 9: 8:37
mile 10: 8:37
Mile 11: 8:30
Mile 12: 8:13
Mile 13: 7:57
Mile 14: 7:45!!!
I finally "get it"! I usually and when I say "usually" I mean ALWAYS break that cardinal rule-- and start out of the gate running strong-- only to lag behind the last leg of any run. The pace, if followed in January, definitely won't get me across the Disney finish line at my target time of sub 4 hours-- But remember, I felt fine afterwards. Next time I will know I can step it up a bit earlier. I took the advice. Advice Glenn (The Running Fat Guy) and Brian (A Runner's Blog) have been telling me since I started this darn blog-- Training is all about tweaking- taking it slow here-- pushing harder there-- working-- to get the pace you desire.
I like the new me! Lets just hope the old guy doesn't come back to haunt me!