20 More Miles

On Saturday, I did what was scheduled to be my last "big" run before the NYC Marathon - 20 miles. I chose to do it as a series of six laps in Prospect Park (which technically amounted to 20.7 miles).

Considering I had done the Bike MS event just a few days prior, I felt pretty good. I decided to test out a new fuel source, Gu packets, and see if I got the same cramps and upset stomach I was use to from eating Powerbars.

By the end of the third lap (10 miles, 1:45min), I could feel the chemistry in my body changing. My sodium levels were plummeting and I started to become very thirsty. I took sips of Gatorade but it didn't seem to help. By the 5th lap, I was really feeling the strain -- stopping at every water fountain and licking small droplets of Gu.

In the end, I completed 20 miles, which is all that matters. I burned through 3092 calories which dropped my weight to an unbelievable 166lbs. I was expecting a weight loss of about 2lbs., not 4lbs. (where the hell are these pounds going? Into thin air?)

Unfortunately, I was hoping to do it in 3:30 min. and felt as though I was on target to hit that number until the last two laps. I completed the run in 3:46 with an average heart rate of 148 (84% of maximum). Frankly, that's a little higher than I would have liked. At one point my BPM must have spiked and I hit 164 (93% of max). For more than one hour I was above my target heart rate zone.

Using this pace calculator, the laps broke down as follows:
#1 - 35:00 (9:35/mile pace)
#2 - 32:21 (9:39/mile pace)
#3 - 32:58 (9:50/mile pace)
#4 - 35:21 (10:33/mile pace)
#5 - 38:22 (11:27/mile pace)
#6 - 46:38 (12:46/mile pace)

(the first and last laps should be slightly longer because they include the distance to/from my house)

The total pace for the 20.7 miles was 10:55/mile

It's obvious that I really started to die in the last two laps. I felt it on the road and the numbers really tell the story. Happily, my knees and calf did not exhibit any significant pain. However, the rapid loss of sodium in the first couple of laps was painfully apparent. I could see the salt crystals on my shirts and shorts following the run.

I need to heed the advice of professionals and take salt packets on the road with me.

In other developments this week, I found my throw-away clothes for the NYC Marathon by grabbing an old t-shirt and LL Bean sweatpants someone was tossing away. The sweatshirt is a sweet Champion heavyweight with Nomura printed on the front.