Lived, Ran, and Learned

My second attempt at my furthest distance to date went off (almost) without a hitch.  I plan on writing subsequent blogs on specific aspects of the long run (fueling and pacing), so this blog is more of a brief recap. 


I started the run @ 520am.  It was around 48 degrees so I decided to wear shorts, a tank top, arm warmers, and gloves.  If you dress to be comfortable and warm for the start of the run, you will be hurting yourself for a few reasons:
– The more clothes you put on your body, the more weight you will be carrying.  Doesn’t sound like much – but if you are doing a long run, an extra pound or two of clothes can – and will – make a difference
– If you start before the sun comes up, the sunrise will only make it seem warmer (even if the actual temperature doesn’t increase)
– Once you start running, your body will warm up on it’s own (usually about 10-15 min into a run).  If you are overdressed, you will quickly overheat and sweat more than you should be – which will lead to dehydration issues
So although I was cold the first 20 min, I warmed up and was completely comfortable for the remainder of the run.
* If you are unsure of what to wear on a long run, feel free to ask me!!  Or check out Runner’s World “What to Wear” tool that allows you to input the weather conditions and your comfort level for the cold – and will give you an idea of the appropriate level of laying:
http://www.runnersworld.com/cda/whattowear/0,7152,s6-240-325-330-0,00.html



Although the forecast called for winds around 12mph (which is tough along the boardwalk b/c it’s a headwind in one direction), when I got to the boardwalk, it was actually MUCH windier.  The weather app on my phone said it was at times 25mph (sustained) gusting up to 30mph.  My initial plan was to run on the boardwalk and into and through Fort Wadsworth a few times, but b/c of the strong winds, I actually decided to stay on the boardwalk.  This may seem counter-intuitive.  But, it actually worked out in my favor.  Each time I was running into the wind (which was really not fun), I kept telling myself I only needed to push to the end of the boardwalk (about 2.5 miles long).  Once I got to the end of the boardwalk, the ensuing 2.5 miles back north was a break for me.  I was able to relax and enjoy the wind at my back.  So while it was probably more demanding physically, it helped my mind stay off the notion that I had 25, 20, 15 miles left – it broke up the run into manageable 5 mile segments.  


I had planned on utilizing the numerous water fountains along the boardwalk as my method of hydration, however, I had a change of heart at 5am and decided to bring my camelbak.  This allowed me to forego the need to come to a complete stop every couple of miles and instead, drink on the run.  If I had not brought my camelbak, there was no way I could have completed the 30 miles – I found out at mile 25 (when I ran out of water in my camelbak) that the fountains have been turned off for the season.  My takeaway is that I should always plan to be self-sufficient on long runs – relying on outside sources for hydration, fueling, etc is a bad idea. 


My next blog will focus solely on pacing – but just a quick recap:  
– I completed the 30 miles in 4:17:30 – which is an 8:34 pace
– My first 5 miles were the slowest 5 mile segment
– I felt the best (and ran the fastest) during miles 18-25


For all of my splits, please go to:
http://connect.garmin.com/activity/embed/123207178

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