Friday, April 10, 2009

Twenty Done!

So I survived my 20 miler today!!  I got a late start and really wasn't feeling the whole idea of schlepping around for hours.  But I eventually got going (thanks to some encouragement from Alisa and Aron). 

Normally I'm a loopy kind of gal.  I became a runner in Central Park and ran endless circuits of loops to get my mileage done.  Here in San Francisco I feel there are a lot more options for running.  I sometimes add a little tail to my loop of Golden Gate Park down the Great Highway to add some more miles on.  Today I attempted something I have always wanted to do but never had the courage to try (I have a fear of something happening on a long run the farthest point from home).  I did a loop of Golden Gate Park (with a few smaller loops such as Stow Lake for additional mileage), ran down the Great Highway to the Zoo, over and across to Lake Merced, a loop of the lakes, then back-tracked to home.  It was quite nice because besides the down and back up Great Highway segment, I never ran any area twice.  Sometimes I'll do 3 loops of Golden Gate Park on a long run!  Very nice.

Overall I felt pretty good.  My legs were getting tired towards the end but I felt much better than I've been feeling on long runs lately.  I even had a little something in the tank to push up the final hill to home.  I utilized the strategy I'm planning on using during the marathon:  0.15-ish mile walk breaks every 2 miles when I eat my shot blok.  With only one 20 miler and reduced weekly mileage this race is going to be tough, but I'm optimistic it will be doable.  I ended up with a 40 mile week which is about 10 miles less than my usual peak mileage week.

A question for the runners:  Normally I do a 3 week taper with my long run mileage being 22, 14, 10, race day.  This time around poor planning has dictated a two week taper.  So I have one more long run before race weekend.  I am debating whether to do a 14 mile run next Friday or to just cut it down to 10 miles.  Part of me feels like the rest could be good, but another part feels like my endurance this training circuit has only now gotten to a good level and it would be better to try to keep it up.  Thoughts?

While I was out running 20 miles today, Mario was at home doing this:

His position as King Lazy Bum is still secure.


itsjoan said...

Way to go Sandra!!! I commend you for getting in your 20 on the hilly roads of SF! I barely make in on flat land!!! Time to taper!!! :-)

bunnygirl said...

How long have you been running? What does your usual non-training week look like? I'd let those numbers determine whether to run 14 or 10. You won't get any stronger at this point, so do whatever is more like what your body is used to. The biggest trouble we get into is when we surprise our bodies.

LOL at Mario! Doesn't he know he's supposed to hide his body in the wicker and stick his head out? He's got it backwards!

ShirleyPerly said...

Great job on that 20-miler!!

When I do a 2-week taper, I usually do no more than 8-10 miles the weekend before but I really think it depends on the person. If you feel you need the rest, take it. As BunnyGirl said above, you're really not going to get much more endurance at this point in training. I think the decision is mostly what will give you the confidence to run well on race day.

And that Mario just cracks me up!

Mica said...

Great 20-miler, that's so hardcore and awesome!

...Mario didn't seem that enthusiastic about your accomplishment though, so I will be in his stead! GOOOOOO SANDRA!

Fez and the Gang said...

That's good, supportive Mario. See how he is getting extra rest while you are running? That's for you. He needs lots of treats as a thank you, I think.

Rabbits' Guy said...

Mario does make his point!

I would prefer to see some more miles - seems like your mind and body needs reinforcement that it can do this. And it does not seem like you have run yourself ragged lately.

Also, ask Homer. Don't hurt yourself!

TokyoRacer said...

Hi RoadBunner, here's my advice.
Friday: 10 miles with the last 2 slightly faster. During a taper, you should taper. Also you have had shin issues so it's better to back off and rest the legs.
Saturday: off
Sunday: 5 miles with miles 1, 3 and 5 easy, 2 and 4 faster.
Monday: off
Tuesday: same as Sunday
Wed and Thurs: 4 miles easy
Fri: off
Sat: 1 mile easy, 1 mile faster, 1 mile easy.
By the way, you may enjoy my friend Michael's blog: 12months12races.blogspot. He is a SF runner who will also be doing Big Sur. We ran Napa Valley together last month.
Enjoy the race!

Alisa said...

Great job getting in the 20! I am not usually a fan of loops but lately it's been sorta nice to know what I'll encounter.

Glad my encouragment helped!

I would probably do the extra miles if you think your bod can handle it without injury. I'm all about the endurance practice...for me it's more my mental endurance that needs the work =).

Love the mario shot. Zoey is the same way!

aron said...

awesome job on the 20 miler!!!! would your long run be on the friday before? if so i would say you could go for a little more miles since you will have the extra couple days. i did 12 before CIM and i was ok.

Julianne said...

Hey! Great job on your 20 miler this weekend!! I think someone is So ready for Big Sur! (That'd be you!) :-)

Marathon Maritza said...

Great job!!!!!!!!!!!!!! You are gonna rock Big Sur!

And hahahahahaha on that Mario pic. I wish I could live a bunny life. Climb on things, eat, sleep, repeat. <3