Unfortunately that “11” was not above 10 in terms of speed, but in terms of minutes per mile.
Aside from finishing all 11 miles, this morning’s training run was a complete failure. Granted, the humidity was incredibly high, and it was already warm at 8 AM, but across the board the run was a failure:
- Nutrition: I didn’t eat enough yesterday, and didn’t have enough carbs throughout the day to prep me for today
- Salt intake: My sodium intake is way too low. I need to look into thermolytes or equivalents quickly.
- Hydration: I bought a belt to carry a water bottle, but hated it bouncing all over the place. So I carried the water bottle in one hand, which wasn’t too bad. I need to get a real fuel belt that holds 4 ten ounce bottles, because this summer I won’t survive without it.
- Pace: My goal pace was holding 9 minute miles. That lasted 1 mile. My pace crept up to 10 minute miles, and the rest of the time it was all over the map between 10 and 11 minute miles. 11? I have to admit that my body was chanting “quit, quit, quit” for the last four miles, and if I hadn’t been running the opposite direction as the other T3 people out on the course, I might have stopped, but I kept telling myself that my teammates were out here running, and I wasn’t going to be the one who stopped. But 11? Not that 11 in and of itself is significant, but two minutes per mile slower than plan is a certified disaster.
- Recovery: I was mentally exhausted, dehydrated, and generally in a stupor. I held a semi-coherent conversation with a friend who was taking a break from her run (training for the SF marathon, how cool is that), but mentally I was not sharp or focused. I did remember to stretch and roll everything out at home, but I should have eaten immediately, and not assumed the Pure Sport Recovery was enough. I think I was so short on calories and sodium that I should have jumped into a full meal at 10:30.
- Time: This is the last week I’ll start my run at 8 AM. Already too hot by then. If I can muster the willpower for 6 AM, that’s what I’ll do. But 7 AM is the latest I should be starting, especially as these runs start to edge towards 3 total hours.
The silver lining might be that six months ago, this could have easily happened to me and I wouldn’t have any idea why. At least today I know the culprits; now I just need the self-discipline to plan better. One coach has said that training is learning to still perform in the face of adversary, and I suppose I can take comfort in that.