20 Mile Long Run – A Reminder in Pacing

While last week’s 17 mile long run was the perfect confidence boost I needed, yesterday’s 20 miler was a bit humbling. It reminded me just how important pacing is when running a marathon.

Due to cool temperatures I slept in later than expected since I once again wasn’t trying to beat the heat and humidity. I woke up at 7:30 to finalize my route while eating my regular long run fuel of coffee, toast, peanut butter and banana. I also sipped Vega Pre-Workout energizer in Acai berry which tastes far better than the lemon lime.

I’ve found that giving my body an hour to digest the food really helps me feel more fueled and energized during the runs.

In order to make the distance a bit easier, I split it up into 3 parts:

Mile 1-6: Music

Mile 6-14: Listening to Chrissie Wellington’s audiobook

Mile 14-20: Running with Amy

This week’s route was similar to last weeks except I cut 2 miles off of the countryside route so that I could be back in Geneva by mile 14 to meet up with Amy, a new friend who just moved to Geneva last week.

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The first six miles flew by as I listened to music. I didn’t have to check my map many times since I knew this portion of the route. I took a salted caramel Gu at mile 6, checked my route on MapMyRun and switched over to Audible to listen to my audiobook.IMG_1604IMG_1602IMG_1603The scenery between mile 6 and 10 felt as if I was running through a painting. I couldn’t stop smiling as I ran through vineyards, cornfields and small rustic homes and villages. IMG_1610IMG_1499[1]IMG_1613

By mile 13 I was ready for another fuel break and used this one to check in with my pace. I’d felt so strong at the beginning that I decided to ignore my Garmin and run by feel versus continuously checking my pace. This used to be a method Gia used with me when I would let my mind takeover during training runs. I quickly realized that my average pace was around a 9:40. I decided to scale things back as much as possible for the next mile, before meeting Amy. I figured that running with her would be a great way to slow the pace since I assumed we’d be talking. As I ran down the hill my Garmin beeped low battery, reminding me that I better charge this bad boy all night before the marathon versus forgetting and only charging an hour before the run. Luckily I’d also been using MapMyRun so I swapped to using that for pace and distance versus the Garmin.

IMG_1615IMG_1617The final miles with Amy were beyond a struggle. It sounds stupid but talking while running was quite hard at this point. By mile 16 my legs were screaming at me for the stupid fast early miles. We pushed on, winding through Geneva but each mile became tougher both physically and mentally. I should have requested that we stop talking and put on our headphones, but felt the need to chat since she’d been so kind to come meet me for the last few miles. Mile 17 through 20 were a walk run mix, averaging 8-9 minutes of running and 1-2 minutes of walking. Even with this ratio we were still able to keep a 10:20-10:30 pace. 

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20 miles in 3:18:07 aka 9:55 pace. Done and done!

Mile 1 9:34 Mile 11 9:35
Mile 2 9:25 Mile 12 9:40
Mile 3 9:40 Mile 13 9:41
Mile 4 9:41 Mile 14 9:55
Mile 5 9:49 Mile 15 10:06
Mile 6 9:49 Mile 16 10:20
Mile 7 9:30 Mile 17 10:34
Mile 8  9:40 Mile 18 10:36
Mile 9 9:41 Mile 19 10:21
Mile 10  9:32 Mile 20 10:01

 

We ended our 20 miles by meeting Bo at the farmer’s market and brunch at Le Pain Quotidien. IMG_1620IMG_1623IMG_1625

This week’s long run lesson: Remember to respect the pace. For my next long run I’m going to keep a focus on my pace for the first half and then try running the second half by feel.

 

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15 Comments

  1. Ashley August 24, 2014 / 3:31 pm

    The views and pictures that you get on these runs make me so nostalgic for the EU!

  2. Laura August 24, 2014 / 4:32 pm

    Nice job on the long run!

    I usually slow down in the last few miles of a marathon, so as long as your training plan is getting you close (ish) to 26, you shouldn’t worry if the last few miles are slower. (At least as long as you’re not in the 3:40/BQ range – if you’re faster than that, it’s more critical to not slow down at the end.) I’d say ideal would be to keep a steady pace till mile 20-22, then you’ll prob fall off a bit per mile but still be able to keep going. So, in my opinion, your run today was just perfect 🙂

    I totally missed that they had LPQ in Geneve – love!

  3. Charlie August 24, 2014 / 6:05 pm

    Awesome!!

    p.s if you finished in 2.51 that’s waaaay faster than 9.55! more like 8.30 average!!

  4. Lynda @ Hit The Road Jane August 25, 2014 / 2:55 am

    What an absolutely gorgeous place to run!! Great job with your run too!

    • ashleyd August 25, 2014 / 9:23 am

      Thanks Lynda! It has been a gorgeous place to train for a marathon!

  5. Anne August 25, 2014 / 12:41 pm

    Wow, your running route is absolutely hideous. Bet it makes you miss the pastoral glamour of New York City… 🙂

    • ashleyd August 26, 2014 / 7:13 am

      I do miss NYC Anne but I’m super lucky to have gorgeous routes here!

  6. Megan @ Piece of Kake August 25, 2014 / 2:27 pm

    Those are great lessons.. Sometimes I tend to push myself too hard and don’t listen to my body and then end up in pain for a few days and end up skipping my next run! You run looked beautiful!

    • ashleyd August 26, 2014 / 7:13 am

      Thanks Megan! I think we all are stubborn runners sometimes!

  7. Kristin Miller August 25, 2014 / 3:18 pm

    I was talking to my sister about how running with people on long runs is the best, and I happened to be on the WSH and remembered our 20 miler! It was the best 20 miler to date for me 😉 great work pushing through, it will make you stronger mentally and physically!!!

    • ashleyd August 26, 2014 / 7:13 am

      Aww I miss you Kristin!!

  8. Kristine August 25, 2014 / 7:27 pm

    SUCH gorgeous scenery! I remember my 20-miler training runs and what a slog fest the last 5-6 miles were. I distinctly remember a 21-miler with a running friend and the last 2 miles were literally us running FOR brunch afterwards. We collapsed into a booth at Balboa Cafe in SF and ordered everything. Your training is SO strong, you’ve got Berlin!

    • ashleyd August 26, 2014 / 7:13 am

      Haha yeah that about describes me this week! I am praying about Berlin and hope that the training comes to fruition!

  9. Katie August 26, 2014 / 1:10 pm

    So smart to block your run into three sections! And I’m sure you know this, but “by feel pacing” says that you should be able to hold a conversation for the first third of a marathon, be able to say a sentence in the middle, and one yes or no for the third portion. Running and talking is a challenge! Nice work on powering through, and I’m super jealous of your refuel brunch!

    • ashleyd August 26, 2014 / 1:23 pm

      That’s a great reminder Katie – thanks!

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