Yesterday was a 20 miler. Great morning for it. Cool and clear with a little breeze. Felt great, ran great, until mile 17 and then things fell apart. Specifically, my last 3 miles were 12:46, 13:47, 12:51 after staying pretty much around 11:30 the whole way. Not exactly the boost heading into Chicago that I was hoping for.
Here's the workout
I'm hoping if I describe what I was feeling, one of you may be able to diagnose what was going on:
I'm figuring either a)I was dehydrated; b)I was out of fuel and either "bonked" or "hit the wall" (not sure what that would feel like); c)I ran too fast for a relatively hilly course and just exceeded my conditioning; d)I'm overtraining and 43 miles for the week (starting with a 10K race) was more I could handle; e)it was just a bad day.
I'd appreciate any insight y'all might have into what might have been going on. I've got another 20 on the schedule in 2 weeks, but the marathon is 2 weeks after that, so I've got to make some decisions on whether that's a good idea or not.
Thanks in advance.
New Orleans Marathon - 2/24/2013 4:16:32
Kentucky Derby Festival Marathon - 4/27/2013 4:09:56 PR!
Honolulu Marathon - 12/8/2013
It's hard to say. Did you pee at all during/after the run? And was it relatively clear? If not, I suspect you got dehydrated. Also, b and c go hand-in-hand, if you run too fast you will bonk, usually around mile 18 or so. The "tired legs" would usually indicate a bonk. Elevated heart rate could be either dehydration or bonk. Most likely a combination.
Everyone has a bad long run now and then, even if you do everything right. Just get plenty of fluids and electrolytes next time, stick to your long run pace, and you'll probably feel much better.
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"To obtain the air that angels breathe you must come to Tahoe"--Mark Twain
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√ Tahoe Rim Trail 100M 19/20 July 2014
Georgia Death Race 14 March 2015
Boston Marathon 20 April 2015
I no veteran but I've been there, several times.
But keep and eye on your HR this week during your runs. If it's out of whack, slow down, let someone know, and maybe call it a day - a skipped mid week run will not hurt your endurance at this point. IMO.
The good news is you got the 20 miler under your belt and your body will respond accordingly. Your cut back week and next 20 miler will most likely be easier. Just take it easy heading into mile 16 - 20.
As Russ once said, and it couldn't be more true, having these kinds of runs is kind of a right of passage. Welcome our newest member, Brian, to the long run death march club. (Unless you're already a member, in which case, welcome back).
San Francisco - 7/29/12
Warrior Dash Ohio II - 8/26/12
Chicago - 10/7/12
Lower Potomac River Marathon - March 8
Thanks for the feedback, all. I'm going to look at this as a fortunate wake-up call: can't slack on pre-run prep (carb loading, pre-hydration, planning), can't slack on hydration and fueling during the run, and can't lose discipline on pace management. Better to learn these lessons this week rather than on race day.
Thanks again for the advice and for taking the time to look at what I'd been doing.