Napa Marathon Training Run 4/5 : Humbled

Could this be hell?

NAPA MARATHON TRAINING RUN 4 OF 5

DETAILS

Run was scheduled to be 21 miles from near my house around China Camp State Park and back. I did this run before my last marathon 10 years ago.

I decided instead to use a “rehearsal” strategy and go run the actual Napa Valley Marathon Course from Miles 1 – 21 (I followed the course noted on the website so I believe it’s accurate)

I relied on the elevations chart on the site. This chart indicated most of the run has a downhill or flat bias, so based upon my other successful training runs with a lot of uphill, I set some aggressive goals for this run that would put me on about a 3:35 marathon pace.

RESULTS:

GOT DESTROYED AND HUMBLED BY WHAT PROVED TO BE A VERY CHALLENGING COURSE WITH A LOT OF GRADUAL UPHILL.

Had to stop running after about 16 1/4 miles — here’s how it broke down.

First 5 miles: Shook of a really tight left hamstring and knee and felt great finishing the first 5 miles in 42:30 or about 8:30 per mile

Miles 5-10: All of my sources including the marathon website show this section as a long downhill. It was ALL uphill. On miles 7,8 and 9 there was hardly even any flat area. I stupidly assumed the downhill would be coming so kept up a 9 minute or so pace — BIG MISTAKE

Finished mile 10 at 88:30 so still well under 9 minutes per mile. I felt OK here but needed some downhill

Miles 10-13 This was STILL mostly Uphill! There were a few more flat sections but there was not a single long downhill anywhere to be found. I tried to slow my pace and stop worrying about my game plan for the day, but I knew at mile 13 it was too late.

Miles 13-16 It did flatten out here–but again, mostly flat–no long stretches of downhill at all. I have no idea what course that website is talking about. I was running slower and slower and in more and more pain. I got to the mile 16 marker at about 2:23 and kept running till 2:30 when I knew it was going to do more harm than good to keep going, so I stopped and walked.

Miles 16.5-21 — Well, I now had 4+ mile walk in front of me to get back to my car, and I was in some serious hurt. I walked 2 of the miles in 40 minutes then luckily saw a police car and flagged him down and got a ride back to my car, tail firmly between my legs.

OF COURSE THIS SECTION WAS MOSTLY FLAT AND HAD SOME DOWNHILL! But again, it was not to be as I had used everything I had (and more) running uphill for 13-16 miles.

INJURY REPORT

1. Both achilles got cuts from my shoes and were bleeding this time. My shoes blow.
2. Left Hamstring actually loosened up at about 4-5 miles but both my legs were really in pain after this run — far worse than the 14.5 mile Tucson Run
3. Painful blister on my left foot. My shoes blow.

THE GOOD NEWS?

1. I could honestly barely walk when I got back to my car, and all I was thinking was if EET is truly as good of a fitness plan as it’s supposed to be then this would be the perfect test because I could not imagine recovering in time for the marathon a WEEK FROM SUNDAY.

I was not all that happy with my recovery from the 14.5 mile run in Tucson, but there were some eating timing issues where I didn’t get all the food I wanted in the metabolic window. This time I did it right with a perfect EET recovery meal that included some of the following items (full eating details below):

1/3 Pound “Squeeze” with Cheese from great diner Squeeze Inn in Napa — Had the Fries and a soda too but the Burger is what they are known for.

A box of my favorite candy Junior Carmels (wish I could take a Dilly Bar but this is 2nd best :-). In fact these will be my “carbs” during the marathon – provides quick energy as well as anything else–little chewy i have to admit, but worth it!

A Red Velvet Cupcake from Starbucks. Been wanting to try theirs—it’s good–better than that mess they serve at the Cheesecake Factory. Lots of High Glycemic Carbs to help me recover too!

Sure I also had a turkey sandwich, some blueberries and some green tea–but no need for pictures of the boring stuff.

NOW THAT’S A NUTRITIOUS TREAT MEAL!!!! And because I timed it right:

I am VERY happy to report that it’s Thursday morning as I type this and I am in ALMOST NO PAIN. I could even run a bit if I needed to! I plan to do my scheduled Strength Curcuit tonight if that tells you anything about my recovery.

EET is doing it’s job. Hopefully on March 7 in Napa, I will correct my mistakes of today and do mine.

See my eating info below and I will post more updates when I have them.

Your now very humble EET correspondent

Jon
EET FITNESS

EATING EXERCISE AND ACTIVITY DETAILS FEB 23 Dinner through Feb 24

FEB 23 DINNER THROUGH BED

PRE DINNER WORKOUT (5:30)

Strength Circuit with Tabata

NOTE: Kept this pretty modest as I am scheduled to run 21 miles tomorrow.   I also did a Swedish Jump Rope Interval workout Tuesday morning — this 2 workout day was intentional as a way to “overtrain”.  Of course I will NOT be doing either interval workout for at least 1-2 days before the marathon and hopefully this will pay off with a lot more energy during the run.

DINNER (6:15)

Glass chocolate Milk 150

Pasta Whole wheat with 2 oz ground beef veggies and sauce 400
1/2 Whole Wheat Lo carb tortilla 40
Cashew Brittle 300
Toasted Coconut Popcorn (2 cups) 400
1/2 cup chocolate covered malt balls 400
1 cup chocolate chip ice cream 300

NOTE: Tried to get a lot of carbs in the metabolic window in order to get better muscle recovery as well as (hopefully) restore glycogen stores for tomorrow’s run. Have not felt fully recovered since the 14.5 mile run and did 2 workouts today so hopefully this will give me some energy tomorrow. I will need to plan this out a bit better before the actual marathon as it really just ended up being a junk food binge. I have no problem with that but would like to do a little better job of selecting foods I enjoy and build my glycogen stores well as well -tonight this will have to do.

PRE BED

Green Tea

WEDNESDAY FEBRUARY 24, 2010

WAKE UP MEAL (8:00)

Green Tea

PRE MARATHON TRAINING MEAL (11:00)

Full Serving Oat Bran 130
Apple 80

MARATHON TRAINING (1:00)

Ran about 16 1/4 miles of a planned 21 mile run — walked two miles before getting a ride back to my car for the last 2-3 miles.

NOTE: Will write a separate post about this training but the bottom line is I set up a race plan and the course proved to be very different than the elevation chart on the Napa Valley Marathon Website — much more uphill. I was really hurting from going to hard especially in the uphill section of miles 6-12 (all basically gradual uphill when the chart indicated mostly downhill).

Now we’ll see what kind of recovery I get because it could make all the difference if I can finish the marathon or not.

DURING MARATHON TRAINING RUN (1-4:30)

Box of Junior Carmels 380

POST MARATHON TRAINING RUN MEAL (4:30)

1/2 Turkey Sandwich on Wheat Bread w/veggies 200
3/4 cup blueberries 50

Continued meal at Squeeze Inn Hamburgers in Napa (5:00)

Cheeseburger 900 (no mayo)
Small Fries 300
Small Soda (mixed with water) 100

Starbucks

Green Tea 0
Red Velvet Cupcake 250

PRE BED

Fish Oil Pill 15

TOTAL ESTIMATED CALORIES 2405

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2 thoughts on “Napa Marathon Training Run 4/5 : Humbled

  1. Jon: I can’t believe how much junk food you eat! 🙂

    My recovery would have been the burger, fries, some pancakes, an omelette and scotch! Maybe I would have had the cop take me to a winery.

    Glad you weren’t hurt too bad and stayed safe!

  2. Bummer about the coarse misinformation but way to eat! I’ll do similar on Saturday when I do my 16.5 miler. On race day you’ll do fine if you go out a little slower.

    Cheers

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