Notes
I've never been a fan of the 6am run. But Bill Billock could only run on Friday and I needed company. So we meet at sunrise at L29. The plan was to keep was negative split the 18 miles and make minimal stops. Bill had a rough day (bathroom stops, and too much mileage too soon, he broke off at Major Rd).
I on the other hand had a great run. After a quiet night where I properly fueled on pasta, drank lots of water, and get a reasonable night's sleep, I awoke to my clothes and tools prepared to eliminate the thinking of the long run (so I can concentrate on the running).
I have been feeling great as of late - today was no exception. It was another sign that I am getting stronger. Signs: I only made one stop (at the top of Oak Hill for one minute to recovery - other than that I was on the move even when Bill was in the restroom. Also, I did not walk a single hill today. I made it up Martin, Shade, and Oak without walking a step which I believe is a first for me. Lastly, Even after blasting the last 3-4 miles of the hill - mostly downhill anyways - I still felt like I had gas in the tank. I could of easily done 20 today. But I kept it at 18.)
Now for the details of the run:
Weather: Now I understand why everyone gets up at dawn to run. Firstly, cool air came in last night and overnight storms eliminated the humidity of the past two days. So it was cooler anyways. Then, without the sun, my body had to focus less energy on keeping me cool, which translated into more efficient running. It was a beautiful day for a run and you cannot really argue with watching the sun come up in the CVNP.
Fueling: I think I got away with one here today. I did not drink a lot during the first hour. I Gu'ed at 10 miles and again at 14.5. Ideally, I'd like to Gu at 7 and 12 during the marathon. I took 24 Oz with me (8oz: water: 4 oz remaining at end, 8 Oz 1/2 gatorade 1/2 water: 4 oz remaining, 8 OZ gatorade: 0 remaining at end). As I mentioned I did not drink enough - had the heat spiked like at BT50K, I might have had a problem. Drink more earlier and GU earlier. Obviously, I did not today because I did not feel like I had to but there you have it.
Pace - I negative split this run today and hit 2 good size hills (Martin/O'Neil Woods and Oak - each without walking).
Here are my mile splits:
1) 9'10"
2) 8'35"
3) 8'28" (overall: 26'13")
4) 8'48" (35'01")
5) 9'03"
6) 8'47" (52'52")
7) 9'35" (up Martin) (1:02:27)
8) 9'05" (1:11:32)
9) 8'35" (1:20'07"
1st half: 1:20'07"
10) 8'07" (down to Hale Farm)
11) 8'40" (16'47" overall)
12) 9'18'' (up Oak Hill) (26.05)
13) 9'07" (34'12")
14) 8'47" (42'59")
15) 8'18" (51'17)
16) 7'39" (58'56") (down Stine)
17) 7'40" (1:06'36") (down Stine)
18) 7'19" (back to L29)
2nd half: 1:13'55"
Negative spilt by 6'12".
I still felt like I had reserves that I could have tapped. I have never felt this well trained since beginning running in January 2007. This was another good effort and great training run.