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Hal Higdon Training: 16 Mile Run

Posted Nov 08 2009 10:01pm 1 Comment
16 miles in 2 hours and 42 minutes. This is a 10min/mile pace, which is exactly what we were trying to run. Pacing is made simple by the Garmin 305!

Annie and I got out of bed around 6am and had some coffee and a whole wheat bagel with peanut butter. This has become my standard go to breakfast pretty much every morning and I don't want to do anything different on long run days! It was 60 degrees and overcast out so it was a perfect day for running! I planned on a GU vanilla bean each hour and had 20 oz of Gatorade on my hydration belt. I rubbed some body glide on my feet to prevent friction from my socks and on my nipples to prevent tons of pain! Body Glide is a gift from God for us endurance cats!

We went and parked at a Walgreens in Kingwood and did our run on the Greenbelt trails. These are a series of concrete trails that meander around the community for like a 100 miles. Lots of people were out running and biking today so it was fun to be out. The first 10 miles were relatively easy. My HR was between 138-144 for the entire time and my legs felt great. Around mile 11 we planned to refill our hydration belts at a water fountain in front of the library. Well, we got to the water fountain and it was broke. We were about 3 miles from the car and forgot to bring cash or credit with us so no stopping at a gas station. On mile 12 I took the last swig of my Gatorade. Being the planner that I am I had a gallon of water in a cooler in the trunk of the car and we made it there at mile 14 and we both were thirsty! We quickly filled up our hydration belts and took off to finish the last 2 miles of the run.

The water at the car really paid off because as soon as I hydrated I had a new bounce to my step. Annie said the exact same thing! We finished off the last two miles and then slowly walked back to the car and did a series of stretches. Got home and slammed some whole wheat waffles and had another coffee! Very solid run today!

So now the question is could I have done another 15 miles that would be required to complete the 50K trail run that I just signed up for? Actually, I am not sure. I need to break it into two parts: Conditioning and Body. I am pretty confident that if my body can hold up my conditioning will be fine. I felt fine after today's run. My legs feel like I ran but I am in no way limited right now and probably could have done another 5-7 miles without much fatigue. And I guess I really will not be able to answer this question until I do it. So on December 5th I guess we will see!

Thanks for Reading,

Jeff
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Hi googled 16 mi training run and hit your site, i did a 16 mi training run in 3H23 and am pretty slow generally, that is 12.44 min miles, but my marathon isn't till 25th June, so - and will be my first

congrats on decision to run 50 mi trail!!

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