2/15 Long Run Review

This was another 'race simulation' long run. The idea was to mimic the pacing and nutrition on similar course to race day. I went back out to the C&O Canal path which has a similar profile to Shamrock. Karolina took off on her 12 mile run and I followed after her on my 18 mile run.

I started off well, running the first mile in a relaxed 7:32 -- exactly like I want to on race day. Although it is 20 seconds slower than my goal pace, I am a firm believer in starting slow and settling in at the beginning of the race. This allows my HR to slowly rise to the low 150s rather than push too hard too soon.

The first few miles went well except my Fuel Belt was bouncing all over the place. This happens sometimes but today was really bad. One of my bottles ejected and I had to stop to pick it up. At that point I decided to carry it rather than keep it in the belt. Despite these distractions, I stayed on pace and kept my HR in the low 150s.

Approaching MD Great Falls, my HR jumped about 5 BPM given from miles 5-6. It was good to see that following those minor hills, I was able to bring my HR back down to the low 150s. Nutrition was good, hydration was good, legs felt good. Overall things were really good...until mile 14.

Then the one thing I dread hit me around mile 14...GI cramps. I had no choice but to run off the trail and make a pit stop. Although the whole thing took less than a minute, it was very hard to get back into my rhythm once I started running again. I really hope this doesn't happen on race day. I need to pay special attention to what I eat the night before...

I ran strong the rest of the way and finished up feeling solid but not great. Could I keep this (7:11 pace) up for another 8 miles? That's the magic question that I'll answer in late March. For now, confidence is high.

Miles	Split	HR
Mile 1	0:07:32	139
Mile 2	0:07:11	149
Mile 3	0:07:13	152
Mile 4	0:07:14	154
Mile 5	0:07:11	157
Mile 6	0:07:14	159
Mile 7	0:07:13	153
Mile 8	0:07:13	154
Mile 9	0:07:13	154
Mile 10	0:07:08	154
Mile 11	0:07:07	154
Mile 12	0:07:08	155
Mile 13	0:07:03	156
Mile 14	0:07:06	157
Mile 15	0:07:11	159
Mile 16	0:07:10	158
Mile 17	0:07:10	161
Mile 18	0:07:05	161
	2:09:22	155