Week 16 – After a Long Run
After you run a long race you are supposed to take at least a few days, if not a few weeks, off to let your body recover and rejuvenate. But after a long training run it isn’t the same. You are still in training and you still have your goal race ahead of you so you still have to run. However, you should consider the punishment you put your body through on that long run and remember not to overdo it the next week.
I didn’t do that very well after my 20 miler and I could feel it. My legs were tired most of the week, my joints were aching and my muscles sore. I thought it might get better as the week progressed but by the time I ran my fourth run of the week I felt pretty wiped out. I was able to do all the runs and keep my pace, but it was definitely harder than usual. Luckily my long run of the week wasn’t a LONG run in the scheme of things. It was supposed to be about 12 miles. I ran 3 before the group run and 6 with my Pathways group and said, “You know what, I am good with nine miles.” and was done for the week. It was a smart move. It wasn’t much less but psychologically it was a good decision.
Also a good decision was stopping in front of Good Ol’ Ben and taking our picture. This house has a statue of Jesus as well. Maybe next time we will get a pic with him!
Week 17 – The Even Longer Run
This is it, the big week! This week was shaping up to be the longest mileage week of training. I expected to hit get close to 50 miles and I did, getting 48.4. I front loaded the week with longer mileage runs and ended with a short run on Thursday. I was able to get in a bit of speed work and a progression run as well. Friday was a rest day and I needed it. My knees, which have never been a sore point, definitely had a bit of soreness and I was a bit anxious about that in anticipation of the long run.
The Long Run
What does a really long run look like? Here it is:
- Wake up time – 4:30am – Cheerios and a banana for breakfast (my long run habit)
- Solo start time – 5:20am – 4 miles – Electrolyte tablets at the start, water and energy nutrition gel at end.
- M2 group start time – 6:15am – 18 miles – 5 water stops with Nuun (electrolyte drink) and water. At 3 of the 4 water stops I had another gel and at one of the later water stops I had 2 more electrolyte tablets.
- Moment of Falling – 7:am (approx) – fell while gabbing away but was able to break the fall lightly with my hands and then roll to my right and get up. Slight scrape on my elbows but didn’t hurt myself and was able to keep running just fine.
- Finish time – 9:20am – Stretching, water, OJ and bagels at the store.
- Daylight Donuts – 10:15am – 2 jalapeno sausage rolls and a donut (another long run habit)
- Home – 10:25am – Jump in bed and watch Good Morning America with my wife while I eat.
- Later – shower, nap, football, post pics, second nap.
Those are the basics, But it doesn’t tell the story of how much fun it is to run with great people for that long. Conversations ebb and flow in an organic and natural way. We told funny and helpful stories about marathons (of course), the National Anthem protests and other social issues, ‘where the hell are we on our route?’, my unexpected fall (see above) which led to all sorts of falling stories, injuries, heart rate monitoring, fitness tests, beautiful homes and landscaping (which we saw in abundance), running through pain, long run recovery techniques including Cryo treatments (super dooper cold ice treatments that last 3 minutes), and more ‘where the hell are we on our route?’. And that was just a small part of what I happen to be part of. I overheard in the background a lot more talking among runners that I didn’t know what they were talking about.
Here are my stats for the 22 miles.
I have 3 weeks to go until the Marine Corps Marathon on October 22nd. This coming week will be less mileage and then I start my 2 week taper with even less mileage so I am in prime condition for the race.
That’s it for now! If you would like to read the other marathon training blog posts use the Series drop down menu on the right and choose ‘marathon training’
See you running,
A woman with a hairdo too old for her talking to her friend about packing her bags three times before he came home and how he never knew while they drank coffee and talked too loud so I could hear their divorce woes on a humid night in Tulsa.
I drew this a Starbucks in 2003 and colored it in 2017.
Drawing and story © Marty Coleman
Who do you know with a great reputation primarily from their own bragging about their reputation? I suspect not many. And if you do know anyone who is always trying to prop their reputation up through their own bragging I also suspect you think they are somewhat pathetic and sad to see them do so.
In sports there are some who are known as ‘hot dogs’. They brag about themselves constantly. And there is one determining factor as to whether we will stand for that type of behavior; do they back it up with action? If they do, then we may not like the bragging but we will say, at least he or she backs it up, right? But if they don’t? Then there is a no more pathetic person than that one. He or she becomes an embarrassment.
If I was talking to The Orange Man I would tell him that a person’s reputation isn’t what they say it is, it’s what other people say it is. The more you tell people how great you are, the less likely it is they will believe you or like you, because you haven’t proved it to them, you’ve just shouted it at them. And eventually, they will take great satisfaction in seeing your self-blown bubble burst.
Drawing and commentary © Marty Coleman | napkindad.com
“Reputation is a bubble a person bursts when they try to blow it up for themselves.” – Emma Carleton (1850-1925) American Journalist.