21 miles...

Finally! My last long run. I did it. 21.51 miles. (Though actually I only ran the first 21, and even walked .5 of that...). Either way, taper here I come! It's disheartening that I only have two weeks instead of three, but I still think it was best for me to get that last long run in.

I headed out at noon (not smart in LA! It was 68 degrees in the shade in my backyard). I was immediately worried about the heat, and the first 8 miles were directly into the sun. But I stayed on top of hydration like a machine (3 oz every mile) and it seemed to work. I used Crystal Light Hydration, because I think the root of my stomach upset is sugar. The gels with sugar bother me, Gatorade and Powerade, and Red Bull....so yay! I've finally figured out what makes me wanna puke! So the CL Hydration has the electrolytes but not the sugar. I know, I know, artificial sweeteners probably aren't any better, but they don't make me feel bad. I drank that at miles 1,2,3,4, then water with a gel at mile 5 (5 oz with gel, then 3 oz at mile 6), CLH at miles 7,8, then water with gel at 9, rest of water 10, and repeat on the way home. I eventually wasn't able to get it all down (the temp dropped 12 degrees during the near 4 hours this run took), but I think aiming for 64 oz total for the marathon is realistic. How much do you all drink? That would be 8 bottles on my fuel belt, about what I had yesterday (though I only drank 7). But it was way hotter yesterday than marathon day will be (fingers crossed!) so I think I can stretch it 5 more miles...I felt a little water logged yesterday by the end. Anyway, here's how it went:
1) 10:29
2) 10:27
3) 10:47
4) 12:18 * stopped to refill one empty bottle and top off the half full one
5) 10:59 * took a gel
6)11:14
7) 11:10
8) 10:55
9) 14:09 * stopped again to refill bottles, use the rest room, took a gel
10) 10:57
11) 10:52
12)10:32
13) 12:11 *refilled for last time, took a gel
14) 10:42
15) 10:32
16) 10:20
17) 11:43 *walked 16.3-16.6, took at gel at end of mile
18) 10:35
19) 10:33
20) 10:50 * walked .2
21) 10:08
= 3:52:34

So it was ok. I did it. It wasn't the best, but oh well! I would have liked to have hit 21 miles at 3:30, but maybe in the marathon! One thing I learned...I need gels with caffeine! If you look at the splits, the miles get slower from 1-4, then I took a gel, but it was an e-gel. It didn't bother my stomach, but had no caffeine. The boost of energy I normally feel wasn't there. The miles continued slowly until mile 9, where I took a gel with caffeine. You can see the miles get faster consecutively each time after I took a gel at miles 9, 13 and 17. It's really bizarre! And mile 21 was actually my fastest.

I definitely see the merit in starting slow now. Even though each mile was slower than I would have liked, I find it interesting that I really WAS able to get faster in the end miles. And I definitely felt like I could have gone 5 more, which mentally will be good for me on the day of the marathon. So there it is....I am done my long runs! I am running 5, 4, 5 on Wed, Thurs, Fri respectively, then 8 Sunday, then 3, 2 on Tuesday and Wednesday, then two rest days, then 2 the day before, then marathon! I can't believe it's almost here.