Saturday, time for a long run. I got up at 6.30 AM, had a good breakfast and then got ready for my long run. The temperatures were in the low 50s, but the way things looked I decided to wear my Nike DRI-Fit running jacket. Things can be a bit chilly here when the sun is behind a cloud cover. I would have not needed it for 80% of the run, but overall it was Ok. I rolled up the sleeves and kept the zipper open most of the time. Temperatures climbed into the low 60s during my run, but I had some off and on winds – especially the last 2 miles winds were very strong and I was happy to have the jacket.
So, I mentioned in earlier postings that I had been sick with flu-like symptoms and then followed by a bad sinus infection. The sinus infection is still bothering me a little bit. It is kind of moving out, but I still have a lot of drainage coming from the sinuses and so every morning I when I wake up I have a lot of gunk (mucus or phlegm) at my throat and it is very bothering. Usually it takes about an hour or two for me to be able to cough it up and to get rid of it. So, I left the house for my run hoping that the running would help to speed up the process. Well, about 1.5 miles into my run I tried to cough it up, but that did not exactly work the way I anticipated it. I guess I tried to hard (cough cough) and instead of spitting out mucus I vomited and parts of my breakfast came out. I was in the middle of an open space (paved) trail surrounded by houses on both sides. The houses were about 30 yards away, but I am wondering if anyone saw me. I ignored the urge to look around. I drank something and cleaned out the bad taste from my mouth as good as possible and then I continued on running – with the mucus still bothering my throat. Oh, well – I still felt Ok and I was not willing to give up so easily. This was the first time for me to vomit during a run and hopefully it was the last time.
My legs felt good and I kept on running. My goal for the day was 18 miles and pace would be completely unimportant for me. Of course I kind of wanted to maintain a pace close to my goal time for the marathon. I want to run the Colfax marathon in under four hours and so a pace just around 9 minutes per mile would be awesome. I think I would have to maintain a 9:07 average pace to come in at 3:59:59 on the marathon distance, but as mentioned for today the pace was secondary. I am still rebuilding my fitness from the unexpected down-time and I think by next week I should be where I want to be again.
As mentioned my legs felt good and kept on running. Where I felt already tired last Saturday I felt pretty good today. My fueling strategy for today worked out pretty good. With the warmer temperatures I am in need of more water. I already carried an extra bottle of water with me today, but it was close to be not enough. I had 12 oz. in the extra bottle and then my hydration belt has capacity for a total of 32 oz. of fluids. I sweat a lot and so I probably have to start running earlier in the day to take advantage of the lower temperatures or I have to carry more fluids or find a spot to easily refill my bottles along the way. I heard of runners dropping water bottles along their anticipated route the night before a long run so that they did not have to carry as much water during the run itself. I might give that a try.
At around mile 12 I met a fellow runner. He was running in front of me for the last mile and I slowly caught up to him due running faster. I started passing him, but we struck a conversation and so I slowed down a little bit and we ran together for the next 3 miles. It was good to run with somebody else and the conversation made the time go by fast. We parted ways and I went back to my original pace. By mile 15 I felt the effort, but I maintained my pace. The last 3-4 miles were a bit difficult because it mainly goes uphill without much chance for resting because there were not many flat stretches. Usually I hate and love this part because running uphill is like adding free strength training to your run, but since I still rebuilding my fitness I was not that happy about it but I had no choice as going any other route would have added much more mileage to my run. So, I ran uphill and of course the winds started picking up and of course I had strong headwinds that also blew a lot of dust my way. I made two mini stops to drink some Gatorade and to eat another Gatorade Chew, but then I pushed through. My pace certainly dropped a bit, but overall it was within range.
I ran 19.06 miles today with an average pace of 9:05 minutes per mile. Certainly not my best run, but it is an increase of 4 miles compared to last week and the overall distance fits my training pretty good. So, I am quite happy with the outcome for today. I exceeded my minimum goal by a mile and I hope that with this workout I am back to where I should be from a training perspective. If I can maintain my normal training schedule from now on I should be peaking right around the Colfax marathon race day which would be perfect. My mileage for the week is at 40 miles and I am roughly 7-10 miles short of what I would have run otherwise. I did 3 Kosama Bootcamp style workouts this week as well and I hope to do 3-4 next week if things work out correctly.
I ran in the Nike Pegasus+ 30 today and the shoes did good. I was a bit concerned about the size, but it felt good the entire run. I did not experience any blisters or pressure and all my toe nails seems to be happy as well = no runners toe nails ha ha. So, I think I good for ordering another pair which will I be using during the actual marathons. I have about 80 miles on the current pair, but the time I will run the marathons they will probably have over 200 miles on them and that’s when the Nike Pegasus running shoes seem to decrease in performance.