A.M. Long run with Jeff. First long run since Feb 7th, and first since getting sick. Was not sure how I was going to handle it. Was not sure if it would be healthy to go full 20. Was not sure how much of it should be tempo. For Jeff it was supposed to be a relaxing long run if there is such a thing. With those constraints we decided to do a short warm-up, then a 10 mile tempo, if I finished the tempo, then jog the rest of the long run, otherwise, Jeff would jog with me home, and then run the balance of the tempo at the end afterwards.
I did OK during the tempo. I made it through 10 miles. Total time was 57:48. Splits:
miles: 5:47, 5:49, 5:49, 5:50, 5:53, 5:49,5:47,5:48,5:39,5:37
2.5 segments: 14:31,14:37,14:31,14:09
5 mile segments: 29:08 - 28:40
Did not think we'd break 58:00 until about 3 miles to go. Then thought maybe. Then Jeff hit a half mile in 2:47 from 8.5 to 9 and I knew it was a done deal, although done with quite a bit of pain. My legs held better than I thought they would, but in the last quarter 5:20 pace followed by a little bit of an uphill turned out to be too much, they caved, and I slowed down to 5:52 pace in the last 200 meters. In spite of that failure, I still credit leg strength from the explosions and speed micro-injections for surviving this tempo.
I was happy about the progress. I calculated my last 15 K of the tempo was 53:53 compared to 54:39 in a race two weeks ago. Also, last week running 10 miles at an easy pace I had a hard time running 12:00 for the last two miles. This week my last two miles were 11:16 off a tempo pace. Ear still congested, but it was not bothering me nearly as much as it was last week at tempo speeds.
Then we ran the balance of the 20 miler, which was a bit less than 9 miles. We started at a bit slower than 8:00 to rest from the tempo, then picked it up to about 7:20-7:30. At around 16 miles total I started feeling hungry, and also uncertain about my ability to make it to the finish. Low blood sugar sometimes causes panic, and I was feeling a bit of it. I calmed myself down by thinking about how running in the zone is similar to fasting and could be good for cancer prevention. We also picked up the pace to about 7:05. My reasoning was run brisk while you can, you'll be closer to home when you bonk. Then at 18 I noticed that I was not feeling any worse than I was at 16, and decided to pick it up even more. So we speed up to about 6:40, and I did not feel any worse. I told Jeff I wanted to run the last half at 6:00 to prove a point to myself. We ran it at 5:50 pace.
This gave me 2:12:05 for 20.1 for this run, 6:34 average.
P.M. Pushed William in the stroller. 2 with Benjamin in 16:37. 0.5 with Joseph in 5:40. 2 with Jenny in 18:39. Julia ran the first mile with us in 9:30.