Monday, August 18, 2008

Getting Killed

This weekend's 20-miler turned the tables on me. After feeling great two weeks ago and running a fine race last week, Sunday's 20 miles chose to teach me a thing or two about a thing or two.

The first 10 miles I ran at a comfortable 10:06 pace, despite some stomach issues (rumble gut) that forced me to stop at Mile 3. My diet the day before didn't do me wonders.

The second 10 miles were a different story. A lack of proper fuel and hydration caught up to me and forced me to walk long stretches of the last four miles. I required another bathroom stop. And despite my well-nippled new water bottle, I couldn't seem to shake the cottonmouth. Oh, and the cool morning had become 80-some degrees by midday.

My mind was playing tricks on me and telling me to give up. But I managed to regroup for the last two miles. However, my total pace for the run skyrocketed to 10:57 per mile after mostly sub-10s for first half. No matter how you do the math, that equals Brutal.

Gospelized Recovery
That two-weeks ago post, "Killing It," gave some indication that I drank some funny Kool-Aid from Runner's World about sticking your legs up on a wall to recover from a long run. I said I wasn't ready to declare the technique gospel. Well, I am now. (And I finally found the link too.)

My legs are hardly sore today. Though, to be honest, I also took some naproxen immediately after my run (mostly to stave off some recent ankle tenderness) and then had a nice, long walk that evening. However, my new friend Legs Up made me feel refreshed a lot sooner after the run than in previous non-Legs Upped long runs.

Mileage Update
Less than a month ago, I was bemoaning my failures and wondering if I'd make my goal of 1,000 miles this year. Three weeks later, I'm four miles shy of 600 and my failure margin has decreased to 36.6 miles (about half of what it was on July 29). As I'd hoped, my mileage peakage has significantly closed the gap. According to my shoddy math skills, I'll need to average 22.4 miles per week from here on out. I might just achieve one of those of goals after all.

16 comments:

Marcy said...

I don't know, homie. I do that shiz all the time but my legs always feel the same. But then again I've got the kids jumping all over me so maybe that's the prob :P

Vanilla said...

I'll have to give this legs up thing a try. Of course this past weekend I cut my long run off at 7 miles which doesn't leave much need for recovery. You should try it sometime, I was feeling refreshed a lot sooner than after a 12 miler.

Nitmos said...

I believe the Legs Up position can also be a convenient multi-tasking option along with a Keg Stand.

Jess said...

Hmm I'll have to give Legs Up a try and see if it does anything for me.

Roisin said...

Congratulations on almost-sorta-kinda achieving your goal! Fingers crossed for the rest of the year.

S said...

If I ever manage to run a long run again I'll have to give the legs up position a chance. And good luck with the 1000 miles. I won't embarass you again with my killer math skills :-P

tfh said...

Well, hopefully this will mean at least your next two runs are good. (Of course, I'm inexperienced-- is there such a thing as a "good" 20 miler?)

Big said...

Wish I had known about legs up last night. I'll give it a go in my office today.

Vava said...

I'm with you on the legs up thing. This has been a much used technique for me since I mangled my ankle, and in my opinion is as effective as icing, but does the entire leg(s) instead of a localized area. I also find a cold wall to be extra helful if you can find one, then slide your butt right up against it so the legs are literally straight up. 15 minutes of that and you're good as new!

Xenia said...

The running gods giveth, then they taketh away. It's just one run though, so no worries.

I keep forgetting to try the legs up thing. God, that sounds wrong...

P.O.M. said...

We used to do the "legs up" thing after long nights of dancing.
I think eveyrone had crappy runs this weekend. I'm doing my 20 this Friday. Starting to prepare already.

the erratic epicurean said...

you can take bathroom breaks during a 20 mile run? hmmmm. i guess that is better than shitting yourself.

Steve Stenzel said...

I'm glad you were able to regroup in finish the run!!

And I like the last comment!...

Virginia Dressler said...
This comment has been removed by the author.
Virginia Dressler said...

I think I have found the guilty party for your failure--- I spotted you the other day running in your new piece of running garb

Girl on Top said...

I love legs up. Whenever I do it, I get all sleepy and my legs feel good.