Long/M-pace: 20.5 Miles Around the City

I screwed up my planning. When last week ended, I thought the race was 5 weeks out, but when I actually looked at a calendar, I realized it was 6 weeks out. So that means I needed a 20-miler this weekend and I'll need another one in 2 weeks. Anyway, this week is not turning out like my stated goals from Monday.

I replaced my Tuesday threshold intervals with VO2max intervals, but my legs were too weak today to add the 6 miles of threshold pace I wanted to do. Plus, the track was closed, so I ran on the upper path and wasn't sure the exact distance (luckily I guessed correctly that it was 0.4 miles). I did manage to get just over 5-k in at M-pace (7:15/mile). Now I need to start including M-pace runs to get a sense for what pace I'll run the marathon at.

Mileage Summary

This Week

51.5 miles

This Month (September)

51.5 miles

This Year (2008)

1,189.5 miles

Shoe: Asics 2130 bought on 8/27/2008

88 miles

Today's Run

Workout

Long run at easy pace with 3.2 miles (miles 12 - 15) at M-pace (7:15)

Start Time

6:30 am

Total Distance

20.5 miles

Total Time

2:53:11

Route

Rolling hills. Down Valencia, to Mission, cut over to Alemany, up Brotherhood, up 19th, wander through SF State (to look for a water fountain), back up 19th, along MLK to Kezar, 8 laps above the track @ 7:15 pace, back on MLK, cut up Stow Lake (clockwise) to JFK, back home along the Panhandle and Wiggle.

Pre-run

Oatmeal

Mid-run

3 GUs (1 every 45 - 50 minutes, including 1 about 5 minutes into M-pace running) and Cytomax

Post-run

Glass Ovaltine with 1% milk, glass of Cytomax, peanut butter, and a bowl of cereal w/ 1% milk