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Post Marathon Long Run

Post Marathon Long Run

On Sunday, December 17, 2023, Brian ran a 10-mile post-marathon long run. It’s been one week since he finished running the 2023 Jacksonville Marathon, and his legs felt fresh.

After waiting for the morning showers to end, Brian started his long run at 12:10 PM at the John Chesnut Park in Palm Harbor, FL. The weather was a cool 64-degree Fahrenheit with strong 20+ mph winds.

Long Run Nutrition

To prepare for the long run, Brian fills his Nathan hydration vest with two liters of Gatorade Endurance and a GU Energy Roctane Ultra Endurance Energy Gel with caffeine and amino acids. While mixing the Gatorade, he consumes a GU gel and drinks some Gatorade. During the long run, he drinks every 12 minutes and eats a GU gel at 45 minutes.

80/20 Half Marathon Training

Brian is using the 80/20 Half Marathon Level 2 training plan on his Garmin Forerunner 255 watch. He is reusing this training plan he purchased at TrainingPeaks to prepare for his upcoming running races. Here’s today’s long-run training plan:

  • Warm-up: 1 km (.62 miles) in Zone 1 and 2.5 km (1.55 miles) in Zone 2
  • Half Marathon Pace: 3 x (3 km (1.86 miles) @ HMP/0.1 km in Zone 1)
  • Cool down: 3.5 km (2.17 miles) in Zone 1

The half-marathon pace (HMP) targets Zone 3. However, the workout details comment that your HMP may fall outside that range. Furthermore, the comments recommend running at a pace you can sustain for a half marathon in race conditions.

Average Half Marathon Running Paces

Here’s Brian’s average half-marathon paces:

  1. First 3 km @ 8:54 min/mile or 5:32 km/min
  2. Second 3 km @ 9:19 min/mile or 5:47 km/min
  3. Third 3 km @ 9:18 min/mile or 5:47 km/min

Brian’s average half-marathon pace for the above 9K (5.6 miles) was 9:10 min/mile or 5:41 km/min.

Long Run Peak Performances

Brian achieved two peak performances:

  • 90-minute heart rate of 134 bpm (#3 in last 90 days)
  • 10.13 miles in 1:37:18 and pace 9:36 min/mile (#2 in last 90 days)

Instead of running the HMP in Zone 3, Brian ran most of the long run, 1:04:59, in Zone 2 (126-140 bpm). He also ran 16 minutes in Zone X (140-147 bpm) and 20 minutes in Zone 1 (112-126 bpm).

How was the Post-Marathon Long Run?

This 10-mile run felt hard even though I ran most of it in heart rate Zone 2. My legs and feet are not used to running on gravel and grass trails, which is why my perceived effort was high. The ground has lots of roots, so I had to pay close attention to my footing.

The trees on the trail blocked most of the wind. However, the wind blew strongly across the wide-open Lake Tarpon, and I felt it blowing hard in my face. Having multiple restrooms throughout the park was helpful. I used two of them. Also, I enjoy seeing a family of deer.

When I finished the long run and got in my car, my legs felt sore. Running on the trail will help me prepare for my upcoming Long Haul 100 12.5-mile trail race.

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