When I first read about the Revel Canyon City Marathon, I was really interested. After telling Les about it, he was on board because he rides his bike up there a lot. Having his expertise was a big help today as I ran the first 16 miles of the course.
We were up at 4:00 and on our way by about 4:45. My hope was to start running by 6:30, and I actually got going at 6:45. It was a chilly 48 degrees at the Crystal Lake Cafe, elevation 5709.
My normal long run pace is 10:35-10:50. My plan for this run was to let gravity do some of the work, but to keep an eye on my heart rate. My long held goal is a sub 4 hour marathon, which would qualify me for the Boston Marathon. I need to average around 9 minutes a mile to make that happen.
A couple of pictures, a quick kiss and I was on my way.
Mile 1 - 8:58, -280 feet, Average heart rate 155
Hmm... I was feeling okay. I had a huge HR spike in the first half mile (max 191!) but I know that was off, possibly elevated because of the elevation.
Mile 2 - 8:38, -321', Ave HR 144
Mile 3 - 8:28, -367', Ave HR 148
Just past the 4.5 mile mark was this fresh water spring. Les and his cycling friends drink from it all the time when they ride UP to Crystal Lake (and I think I'm hardcore!) He said they also pour it over their heads on really hot days.
Mile 4 - 8:21, -384, Ave HR 149
Mile 5 - 8:28, -319, Ave HR 150
Who is this woman and how is she running this fast? At this point I was a little surprised, but still didn't feel like I was working too hard, my breathing was very regular, so I stuck with it, continuing to let gravity work.
Mile 6 - 8:27, -300', Ave HR 155
Mile 7 - 8:45, -232', Ave HR 154
I was at 7 miles in 1:00:05. I was purposely ignoring my watch, only checking my pace when my watch beeped at the end of each mile. I was just enjoying the scenery and concentrating on form/breathing. My pace took a small hit in mile 7 with a little uphill, but I was still just clicking along. At this point I decided to turn my music on.
Mile 8 - 8:55, -224', Ave HR 152
Mile 9 - 8:29, -396', Ave HR 149
Mile 10 - 8:32, -418', Ave HR 146
Mile 11 - 8:45, -273', Ave HR 150
Mile 12 - 8:50, -315', Ave HR 153
Mile 13 - 8:52, -279', Ave HR 152
My fastest half marathon! 13.1 miles in 1:53:44, 8:41 pace!
And then the wheels started coming off...
My left heel starting feeling pretty painful. I stopped and actually took my shoe/sock off and found a pretty big blister forming. I was smart enough to have packed some Body Glide in the car, so I rubbed a bunch on, but the next three miles were really tough. I was also in the sun, the road was narrowing, lots of holiday traffic was coming with both cars and cyclists, the road started turning up, and I had a head wind! I'm not trying to sound like a whiner, just want to remember this 9 weeks from now when it's time for the actual race. Although traffic will not be an issue since the road will be closed.
Mile 14 - 9:59, -105', Ave HR 155
Mile 15 - 11:49, +69', Ave HR 152 - I took my first (and second) walk break during this mile.
Mile .78 - 11:45, +20', Ave HR 153 - yes, I could have gone another .22 miles, but the road got even narrower with a bridge and basically no shoulder. I was mentally done, my quads were really angry and every step on my left foot was painful. And I'm just not that OCD!
Total 15.78 miles in 2:23:17, 9:05 pace
Total elevation loss 4,183 feet
Total elevation gain 125 feet
Average HR 151, Max recorded 191, but I'm pretty sure it was really only about 160
Calories burned - 861 according to my Suunto Ambit2 watch and 1816 according to TrainingPeaks (I have a post brewing about this subject!)
According to my Suunto I need 72 hours of recovery time! I'm pretty sure I'll be staying off my feet at least for a couple days to keep this blister from getting worse.
I've been home for several hours, fell into the pool, had lunch and a nap, and I don't regret not finishing that mile. I'm happy with this pace at this stage of my training. I needed to remind myself that I am 9 weeks out from the actual marathon with many more intervals and long runs ahead of me. It's way faster than my plan called for, but will probably be the only opportunity I have to train on the actual course so I used it as a dress rehearsal.
1. I needed a hat. The first 10 miles or so were completely shaded, but after that the sun was a bit harsh. Not sure how it will be in November, but I'd rather have a hat along.
2. I need to spend more time on my feet toughening them up. The rest of my body feels good about all the cross training I'm doing, but my feet were paying the price.
3. I need to take Endurolytes in capsule form. I put Endurolyte Fizz in my water bottles, but didn't drink enough in the first hour to benefit.
4. Be prepared for rollers during miles 13-18 of the marathon. At that point of the race, even a little bit of uphill is going to hurt, but I need to be mentally prepared. I need to bank some extra time in the early miles - this won't be a negative split run, but I don't need to burn all my matches in the first half. It's going to be a tough balancing act and I'm going to stick to my pacer like glue.
What worked?
1. I ate a GU every 45 minutes, I had no stomach issues and my energy stayed pretty steady.
2. Gravity is my friend! I could never have kept that pace on flat/uphill. I think it would have taken more energy to slow down and fight the hills. My knees feel fine.
3. I took a Dramamine before I left the house, so the drive up didn't make me sick at all. The roads will be closed the morning of the race and we'll be bused up, I will definitely need Dramamine for that ride!
4. The early miles were really peaceful with cool temps and little traffic. The scenery is spectacular! If the temps are like today, I'll be happy, but I'd be okay if it was even a little cooler. We'll have drop bags that we can take to the start with us, so I can pack a jacket/gloves if need be.
5. My own personal SAG (support and gear) vehicle was awesome! I really can't say enough about Les - he supports my endeavors with crazy early morning wake-ups. He stayed very close the entire time - no more than 1-2 miles away. He drove next to me when there wasn't traffic and waited at turn outs. He opened my GUs and refilled my water bottles. And his words of encouragement were awesome! I'm sure the course marshals won't mind if he does that on race day...
My final conclusion - this is going to be an awesome race!
I would love to be your SAG-boy on race day...but alas...evil planners won't allow me to... :(
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