Wow, it has been an exhausting three weeks. Bo and I have definitely hit three constant weekends of PDRs (15, 17, and 18). Over the three weeks we’ve learned some valuable lessons which will hopefully help us on November 7th. Today’s PDR was the most challenging thus far, 18 miles.

Bo and I joined over 4,600 other runners this morning for the ING New York City Marathon Tune Up run.

The 18 mile course was a simple one. Three monotonous and challenging 6 mile loops in Central Park.

As you can tell from this elevation map, which reflects the 6 mile loop, there were a few hills involved, most notably Cat Hill and Harlem Hill. Even though I’ve tried to incorporate bridges and hills into my long runs, nothing could have prepared me for 3 loops of these hills. Bo and I were both proud to finish, though we both learned a few things along the way.  Bo finished in 3:02 which was a 10:02 pace. I finished in 3:42 (actually 3:32 of running due to bathroom stop) which didn’t match my pace goal but matched my goal of finishing.

Things we learned in 18 miles:

1) Running with other makes any long run easier. Bo and I had very different experiences today. He listened to his iPod the entire race but enjoyed the camaraderie of the surrounding runners, each pushing him up a hill or helping him pace. I ran with Theodora for 15 of the miles today, chatting through at least 10 of these miles. We talked about Hawaii, work, the Junior League, travel, and blogs. We have really become great friends through our long run conversations.

2) Don’t depend on others for fuel. Luckily, Bo and I picked up two packages of Gu Blocks yesterday when we bought our running gear. We both decided to go with NYRR’s Gatorade and water today versus carrying our own. The liquid plan worked perfectly as they had over 4 water stops along the 6 mile course, equaling 12 for the 18 miles. However, Theodora found out the hard way that their guarantee of PowerBar gels did not come true. When we reached the first fuel table the gels were long gone. The only sign of them was an empty table and a sticky course covered in foil packets. I was able to give Theodora two of my chews but I think we both learned a valuable lesson. Even if a race promises fuel, bring your own. Getting caught without fuel would be a horrible thing to face on race day.

3) New shoes make a huge difference! This week I finally convinced Bo it was time to replace his beloved Aasics by using my shoe replacement test .  We both enjoyed our 18 miler in fresh shoes and felt like it changed the fatigue. Our feet and ankles didn’t hurt nearly as much as they had during previous runs.

4) Fuel steadily and eat before you’re hungry. Bo and I have both hit the wall in previous ends due to lack of fuel. Today, Theodora probably slowed her pace not because she was hurting but due to her blood sugar levels. Bo and I both started fueling at mile 7 before we felt hungry. We fueled at mile 7, 10, 13, and 16 which ensured our glycogen levels were steady throughout the run. We also washed the chews down with water instead of Gatorade. Too much sugar and carbohydrates at one time can make our stomachs uneasy. However, we did enjoy the Gatorade in between.

5) Epsom Salt baths are easier and more effective than ice baths. Different strokes for different folks, but we have fallen in love with the ease and effectiveness of Epsom salt baths.Amanda , had a great post this month comparing the two. We don’t have an ice maker which means we have to purchase bags of ice ahead of time, bundle up, and brave the cold water in order to decrease inflammation through an ice bath. On the other hand, Epsom salts come in huge containers at local drugstores, are inexpensive, and relaxing. Here is a great comparison Amanda featured on her site.

ICE BATH
Causes muscles to tighten and drains the blood, once you step out blood starts flowing and in theory this flushes lactic acid and speeds recovery.
Reduces swelling and tissue break down

No major studies can agree on whether or not this works…but if you think it works well with running that’s generally all that matters.

EPSOM SALT BATH
Body more easily absorbs magnesium through the skin than in a pill this results in a number of benefits.
Reduces inflammation
Eliminates toxins which helps to easy muscle pain
Improved nerve functions by regulating electrolytes
Helps your adrenaline glands ensure they have enough magnesium, which they likely do not after a run because it causes so much stress on the body.

Need I say more? I love my Epsom Salt!

6) Give your body time to recover. I don’t know if it is a female quality or just me, but I ALWAYS overbook my long run days. Labor Day weekend, we explored Chinatown for 4 hours withMeghann and Derek after 15 miles . Last Friday, I worked 10 hours and then had dinner with my in-laws after running 17 miles. Today, I had plans to join my friend Katherine at The Taste the West Village .

It was wonderful seeing her and enjoying the tastes but my legs were not pleased with me. I highly recommend this event if you are a local. The tastes were plentiful and the restaurant representation was very diverse.

What have you learned during your runs?