A little downtime to do a quick recap on yesterday’s 20 mile run.
Distance: 20 miles (map)
Time: approximately 3.5 hours
Avg Pace: 10:30
Fluids: water at each of 5 water stations and 20 oz of Nuun (2 tablets).
Energy: 1 GU at mile 7. 1 Hammer Gel at mile 14.
Song in my head: Journey – Feelin’ That Way (the entire time)
The Grosse Pointe Hanson’s Running Shop hosted a 16 mile training run. They marked every mile for an out and back to Windmill Pointe. They even had two water stations along the way. I decided I would tack on my 4 miles at the end, so I could sleep in.
20 miles. Lets do this! (@ Hansons Running Shop) 4sq.com/SpNTWb
— Johnny B (@RunRunJohnny) September 30, 2012
Woke up at 7. Ate my usual PB/Nutella/Banana sandwich and had a glass of water. My calves have been feeling knotty, so I decided it would be best to foam roll before heading out. Because I knew there were water stations, I filled both water bottles with Nuun.
When I got to Hanson’s there were about 30 people standing in front of the building ready to go. My plan was to take it nice and slow, especially the first 3-4 miles that I need to loosen up. Once I reached mile 4, I stopped to stretch and tucked my long sleeve in a bush.
Not everyone was running the full 16, so at mile 4 I began to see people running back. I caught sight of a few GPRG friends and high-fived as we passed. 6 miles in I was pretty certain I was the last of the 16-milers, but I didn’t care. It turns out I wasn’t. I made it to the 8 mile turnaround point and noticed a few others still coming.
Before reaching mile 9, I saw two runners; one looked very familiar. It was “Let’s Move Jon” (that’s my new name for him) and his brother. They told me to turn around to join them. Doing so added about 1.5 miles. Bonus. I get to run with the guy who helped me PR my 2nd half and I’ll have less to run by myself later.
I don’t know what pace they were running, but it was slower than I was doing. I welcomed the break. I had my phone in my belt, recording, but that was it. I chose to run by feel. The woman at the mile 9 water station claimed there was another runner, but we never saw them.
Little did I know that my friends were planning a jump in pace after (their) mile 13. We dropped to about a 9:00 pace and man could I feel it. We made it back to Hanson’s in under 3 hours. This is also where I found out that my GPS was turned off the entire time, so no split times.
I parted ways with my friends, headed north for about 1.5 miles, and turned around. Those last 3 miles were brutal, but I made it. Being by myself and getting a little crazy, I started singing -out loud- the song that had been in my head all morning, Feelin’ That Way by Journey.
I made it back to Hanson’s, exhausted. They had a table out in front with Gatorade, water, bananas and bagels. I stuck around a little while talking with the woman in charge of the table. Turns out it was the Hanson brother’s mother. She was very kind and insisted I take home “at least a few bananas, because [she] didn’t want to make that much banana creme pie.”
When I got home I took a cold soak (I’m not ready for an ice bath yet). It wasn’t too bad. I’d like to think I’m feeling better today than if I hadn’t taken it. I also foam rolled when I got back (ouch). My right knee is whats killing me the most, but this morning I noticed my 1st metatarsals feeling a little bruised. But that’s what I wanted. I wanted to be sore and really feel it by the end of week 15. Now begins my 3 week taper. Plenty of time to recover.
20 more days…