16 Weeks to Go

I finished week two of my marathon training this morning with an 11 mile run with WVR on the Gemini Springs Trail. The club has quite a few members training for marathons this fall, mostly New York and the Space Coast Marathons, so there were a lot of people putting in 10-15 mile long runs this morning, despite the heat.

I finished the run just within my target time range at about a 10:25 pace. I even got a burst of energy late in the run, around miles 7 and 9. It came a little late in the run, and didn’t last very long, but it was appreciated just the same.

I’m still trying to tweak my hydration. I lost 4 pounds this morning even while drinking 32 oz during and immediately after the run. I was a little nauseous for about an hour after finishing. It could have been due to dehydration, or it might have been the Nuun tab I dissolved in my first bottle of water. I’m hoping it was the former but this is the second time I experienced nausea while using Nuun and this time I can’t blame eating a gel at the same time. The nausea wasn’t severe, it just made me uncomfortable. I do prefer Nuun to Gatorade so I will try it again and increase my fluid intake for my next long run and cross my fingers.

I have this feeling that by the time I get my summer hydration figured out the weather will cool and I will have to start over again.

I finally picked the marathon plan I will be using, Hal Higdon’s Intermediate II. I have been going over plans for the past two months and had a hard time deciding. I had good results using Hal Higdon for my half marathon training and I basically completed one of his novice marathon plans in the spring, so that was the deciding factor. This plan has three 20 milers and two 50 mile weeks. If things go well, I may extend one of those runs to 22 miles. If they go poorly I have room to cut back a bit and still be adequately prepared for the race. I will be running 5 days per week including two short recovery runs, a hard workout (alternating speed work, hills and a tempo run), a medium distance race pace run, and a long run. I’ve also got two races planned between now and the marathon on November 28 – the Miracle Miles 15k next month in Orlando and the Daytona Beach Half Marathon on Halloween.  My plan for each race is not to run full out, but to try to run them at my planned marathon race pace, close to a 9 minute mile, which would still mean PR's.  I have a feeling though that once the starting gun fires that plan will be completely forgotten.

I’m starting to get used to early morning hours. On weekdays I’m up at 4 for a 5 am run. On weekends it’s up at 5 for a 6 am run. I said I’m getting used to them, that doesn’t mean I like them. You can rest assured that I will be sleeping in on November 29 and for many mornings thereafter

Big Plans this Weekend

Four straight days of running.

I ran four miles this morning (ok – I confess it was actually more like 3.75). I will be doing a six mile trail run between Lake Beresford Park and Blue Springs Park tomorrow morning. Sunday is another Gemini Springs Trail run. I plan to do the five mile section twice and add the three mile section to make it approximately 13.1. I can’t believe I’m planning to run a half marathon for the fun of it. Monday will be a short recovery run of 3-4 miles, provided I can still walk.

I don’t usually run on so many consecutive days. The distances are all manageable but I am curious to see how my body will handle the repetitive punishment.

I’m also registered for the Daytona Beach Firecracker 4 Miler on Saturday, July 3. This will be my first race since the Gasparilla Half Marathon and my first short race since 2006. It’s an out and back course on the "the world's most famous beach," in the sand. That should make it fun but I’m not expecting to run a PR.

Wish me luck.

Gemini Springs Trail Run

For 5 years I’ve been running in circles around my neighborhood. Running with the West Volusia Runners for the past few weeks has opened my eyes to what I have been missing.

This morning we ran a trail run starting at Gemini Springs Park in Debary, FL. The route includes a 3 mile round trip to a local landmark called the Debary Mansion and a 5 mile round trip trail connecting Gemini Springs Park with Lake Monroe Park in Sanford. These sections can be combined for a variety of distances. There are water fountains and restrooms at both ends of the trail.

I decided to get an early 6:30 am start and got in 3 miles before the group run at 7:00, and then ran another 8 miles with the group. This was the best turnout I have seen so far with about two dozen members.

I finished the run with about 11.5 total miles at just under a 10 minute mile pace. I even stopped to shoot a couple of pictures during the final 2.5 mile leg. I think my cell phone camera lens was a little sweat soaked though. This first picture shows one of my favorite characteristics of these trail runs - Shade!

I tried hydrating with NUUN tablets (I believe it's pronounced like noon) for the first time this morning. NUUN is an electrolyte tablet that you drop into a bottle of water like alka seltzer. I used one tablet in a 22 oz water bottle that lasted me for the entire 8 mile section of the run. It performed well and I finished the run feeling strong without any dehydration symptoms. Not bad for June in Florida. The taste was unexciting, but I had it a little watered down, each tablet is designed to be used with 16 oz of water. I may experiment with other flavors, I sampled Tri-Berry. It makes the water a little fizzy so that each time I opened the valve on my water bottle I would get a little squirt and a pfffft sound.

I also “enjoyed” my first soak in an ice bath after the run. I just emptied my freezer’s ice tray into a half full tub of cold water. It wasn’t so bad, once I got over the initial shock. I soaked for about 20 minutes with a book and a mug of coffee.  I'm feeling pretty good right now, so I think it helped.

This run made 5 workouts for the week, another first. This was a great run to cap off the week.