Recap of the 20 miler training run - 12 days until the AVL Marathon - 29 weeks until the hundo
Yesterday was a good day. After rearranging my marathon training plan to fit my week long vacation, I knew the 20 mile Sunday block would be an incredibly important training run. The curves of the black font of the 2 and 0 sat there at the end of the row with an air of intimidation, like two bounces checking IDs at a concert, one on each side of the door, challenging me to get past them so I could party.
I had put up somewhat consistently increasing mileage and elevation gain over the past handful of months, including a trail 20 miler on February 8th that took me a slow 4:27. So I knew I could get the distance done one way or another. But the week prior to this new 20 mile assignment, I had logged zero miles due to the trip, and it had made me a little nervous because I knew the goal this time around was to try to get as close to my goal pace of 10 min/mile without pushing myself too hard. I also hadn’t run 20 miles of pure road running in many many many years.
And then suddenly, the day arrived. Sunday Sunday Sunday! I lucked out with the weather. A bit on the chilly side to start off (31 degrees) but with a clear sky and a beautiful sun to warm the way.
Outfit: Patty running shorts, an old Brooks long sleeve race shirt, favorite Sprints hat (Sasquatch and mountain pattern), Nathan running gloves (wore them for the first two hours), Darn Tough long running socks, and my Altra Torin 7s running shoes.
Gear: Trusty Garmin Forerunner 245 watch, Osprey pack, phone. No headphones this time, I was a little worried about car traffic. I also don’t plan on using my headphones for the Marathon so I wanted to get reacquainted with my own thoughts for 4 hours straight.
Fuel: Three GUs (I ate two of them), Honey Stinger waffle (I didn’t eat it), and pretty full bladder filled with water mixed with Tailwind Tropical endurance fuel (caffeinated), of which I probably only consumed half due to how chilly it was. And a Nalgene of water with Tailwind Recovery mix for chugging after the run.
I started off by Beaver Lake in North Asheville. Did a quick loop around there and then jutted off to the surrounding neighborhood. I had done parts of these intersecting and confusing streets before. But for this run, I didn’t have a route planned out ahead of time. This is a little unusual for me but I decided to kind of wing it and figure out a way to get from this northern part of town down to the Reed Creek Greenway and then back.
Reed Creek Greenway
I had to check my phone way more than I was hoping, which slowed my pace a bit, but also made the journey more interesting. I did have to run along one busy road that did not have much of a shoulder but besides that section, everything else was greenways, sidewalks and quiet neighborhood roads. I also got to see numerous beautiful homes and areas of town that I had no idea existed. I also passed a handful of other runners, also adorned with running packs, and I’m sure we all mentally questioning if we were all training for the same thing.
I unfortunately hit a spot that had a surprisingly insane incline around mile 15. My pace dropped to a slow walk and I kept thinking, “wtf, how can this still be going up, how do these people walk their dogs, how does Amazon get up this, what if it snows, are they stuck here forever?” But I kept going and was rewarded with a beautiful view of the mountains, numerous signs outlawing downhill skateboarding, some gorgeous homes, and then a great downhill push.
I ended up back near my car with two miles left. I hate when I underestimate the distance like that. It somehow makes those last few miles a huge struggle. I know this is purely mental and my pace shows that I was actually quite quick during those last two miles (9:31 and 9:33) but it did not feel like it. I have definitely felt worse on the tail end of a long run, and in comparison, I felt pretty good during the majority of this run so I need to probably quit my bitchin’.
I finished the run with 10:47 min/mile pace, which was a bit slower than I was hoping but I know that huge climb at mile 15 is really what dragged my average pace down. The overall elevation gain was close to 1,800 ft, which is almost double what the marathon will be, so in general, I’m feeling very prepared to try to tackle the goal pace of 10 min/mile.
Taken at the top of Horizon Hill Road, about mile 15
The only physical annoyance I had during the run was my right arch. This has been kind of plaguing me for the past four runs. I am pretty confident it’s just from overuse during my week long snowboarding trip. I don’t notice it at work, or walking the dog, and just sitting here now, pointing my toes up and down, it feels fine. But through the entire run, it’s just kind of like a dull pain. Sometimes it kind of spikes after I return back to flat sections after an up or downhill stint. I managed to “mind over matter” the issue and it really didn’t hamper me but I do have flat feet and after consulting Dr. Google, the symptoms do sound a lot like plantar fasciitis. Hm.
Luckily this week is a taper week, so the training runs are much shorter. I’m also traveling again this week and might chop one or even two of the runs completely to give my foot more rest time. And I guess ice. And stretches. And all that annoyingly important stuff.
Until then, I plan on enjoying this taper week to the fullest!