Trying to Take a Long Training Run Seriously – In the Heat


Click the “View Details” to Peruse the Data

You can peruse the charts and you’ll find a some interesting data. I turned the “Auto Pause” setting OFF on my Garmin. I understand why it’s cool feature but on Long Training Runs I like it off. How long do these long training runs really take and how do I feel? That’s what I want to know.

This run included: Changing shoes, long stops at our aid stations (I ate way too much out on the course yesterday), long red lights and even a quick dip in the Long Beach bay to cool my feet and legs before I finished.

Did I mention that it was hot. The hottest run of the year so far, and let’s keep it that way.

I went out fast and my left foot was starting to hurt from the new shoes I was wearing. It’s ok to wear new shoes on a long training run. I didn’t know how I would like them so I brought and second pair and left them in the car just in case. Our run doubled back at mile 10 and that gave me a chance for some Body Glide on my feet, a shoe change, bathroom stop, food and drink.

My next stop was almost 5 miles later, the Sole Runners aid station. Thanks to Colby, Spencer and Annie who were our support. It was stocked with great food and drinks. I had watermelon, boiled potatoes covered in salt, a small cup of Coke and topped off my water. I planned on being back there 7 miles later, hopefully about an hour.

Now the heat was setting in. I got lucky and there were multiple festivals along the Long Beach shoreline. Everyone was very generous, giving me ice cold water. Half went in me and the other half went over my head.

I was slowing down and fighting those ANTs (automatic negative thoughts). I made to the Queen Mary one last time this season. I touched her and was back in the heat.

I had planned on doing this run under 4 hours and now it wasn’t looking like I was going to make my goal. I had two more miles to the aid station. Any excuse was good enough to slow down and walk. Shade became an excuse.

When I got back to the aid station I had logged over 21 miles and part of me wanted to help them pack it up and take a ride back to the park. I resisted that temptation and was back on the bike path. I had one more good mile but I had eaten too much and my stomach was not digesting the food very well. I decided that the ocean looked too good to pass up and I was going in.

At almost the 4 hour mark, my goal shot, I was in the perfect place to take off everything except my running shorts and walk into the ocean, so I did. Still on the clock, I stood there in waist deep water, it felt great. Just a couple of minutes thenI rinsed my feet and finished the last mile and a half.

I could have gone the entire 26.2 but at that point I wouldn’t have gained anything. In fact, I could have injured myself. My foot was rebelling against the first pair of shoes, my stomach was done and I was too. Still with all that I ran 25.2 miles in 4:17 and learned a lot (again). It was a good rehearsal in tough conditions. You never know what conditions you will get race so I am prepared now. See you at the Long Beach Half Marathon, Athens, Greece – I am ready for you.

Train Focused, Steve Mackel – Head Coach Sole Runners

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