18 Miles

Finished 18 miles, walked (stiffly) for 3/4 of a mile and then ran another mile to complete a total of 19 miles running. 

The morning was too wet from the previous days' rains to tackle the routes I had optioned, since they had portions of trails that I knew would be too muddy.  So, to make the solo support more feasible, I chose to run at Lake Miramar again.  The benefits were quarter-mile markers throughout to help me monitor my pace, a mostly flat course to avoid bringing hill challenges into the equation, and by passing the parking area every 5 miles, I could make a quick pit stop for water or to discard unwanted gear in my car; and also jot down some timing notes. 

It went well, though I'm sore as hell.  The legs (hams, hips and ankles/achilles tendons) started to complain early, around mile 8 or so I think.  Running slower doesn't help.  In fact, it's when I try to dial it down to less than my normal pace that aches and stiffness start to wear me down.  My natural pace seems to want to be 8:20 to 8:40 per mile.  Faster than that and I start to tax my cardiovascular system.  Less than that and my stride is less efficient and I feel it in my knees, ankles and leg muscles. 

I started at about 7:12 AM with long sleeve tech shirt layered over a tank, a pair of gloves and a waist belt with phone but no water.  It was very hard to keep a disciplined slow place, especially with the many other good runners making the circuit.  My ego wanted to keep up with them or keep them from passing, but I did a good job of reining that in and sticking with slow and steady.  It was a little chilly, but no breeze and no precipitation. 

First lap done in 43:03 for an 8:45-mile average.  HRavg was 129 and peak was 139.

Quick 60-second break to drink about 16 oz of water and toss the gloves into the back seat.  Off again for lap #2. 

Still feeling good, so shot for an 8:40-mile pace, which is 2:10 per quarter.  I did start to feel a bit of aching in the hips and ankles around mile 8, but it didn't slow me down.  I finished in 41:39, keeping my average HR at 140 (peak was 145).  Average pace for that lap: 8:28

Another 60-second pit stop for water and ditched the long sleeve shirt.

I chose to do lap 3 clockwise, just for some variety.  This lap hurt a little and there were times I was questioning if I'd do the 4th lap.  I finished in 41:25 for an average pace of 8:25.  Heart rate information was identical to lap 2: 140 average with a peak of 145.

I passed the car this time and only got water at the water fountain. 

The loop is advertised as 5 miles, but it's actually short of that by .08 of a mile; so after 3 laps I'd completed 14.76 miles.  I still hadn't surpassed my previously longest run, but already I was struggling.  It wasn't a tiredness or heaviness.  It was muscle pain.  I could tell I was changing my form to try to adapt to the way my legs felt.  All through it, though, my HR stayed consistently aerobic.  So that was good. 

I had started out wondering if I could do a 4 laps for a total of 19.68 miles; but as I started that 4th lap, I was only wanting to get to 18.  That meant I had to get to the 3 1/4 post before I could call it a run.  To make it, I just had to convince myself just to go one more mile.  My pace slowed only a little, but that was because it felt better to run an 8:30 pace than to try to force myself to slow to 9:00.  I finally reached the 3 1/4 marker at 27:47. 

That did it.  18 miles in a total of 2:33:54 (not counting about 2-3 minutes for the 3 water stops).  Average pace: 8:33 and average HR of 140. 

I walked (hobbled?) to the 4 mile marker and then, to try to keep my legs from stiffening up too badly, jogged the final mile to the parking lot.  It actually felt better to run than to walk, and I did an extra, disconnected mile in 8:05. 

So quite the banner day.  The notion of running for 18 miles would have been inconceivable to me just a few months ago. But I must admit, the difference of adding just 2 miles from the last long run was pretty huge.  I do believe I could have gotten to 20, but I might have paid too huge a price and risked injury.  I'm not quite ready for 20 yet.  I'm not scheduled to attempt 20 for another 3 weeks, so there's still time.  I'm still about 14 weeks out from the marathon, so I think I'm on a good track right now.