Thursday, July 12, 2012

How to Run 30 Miles ~or~ Dan the Man with the Plan: Out the Door Before Four for the Track Attack

Plans are usually good things to have. As Dan always says, a failure to plan is a plan to fail. The funny thing about plans is that if you don't follow them, they really aren't always all that great. But then once in a while, the new, improved plan still works.

But I'm sure you tuned in because you want to know how to run 30 miles. Here's how I do it, in cookbook format:

1) Wake up and get out of bed 25 minutes before the 3:20am alarm.
2) Plan to get out the door before four (am, that is).
3) Drink 2 cups of coffee; eat 2 nectarines.
4) Take some water and Endurolytes.
5) Struggle mightily to get the compression shorts and socks on.
6) Stumble out the door at 3:58am. At this point, things are still going according to plan.
7) Wander the three miles over to Brunswick High School. Notice along the way that OH-303 is still closed at the intersection of Troon due to yesterday's water main break.
8) Find the track <>. This is significant because up until a couple days ago, I hadn't found it open for something on the order of a year. I did manage to run there Tuesday morning, so I knew that this was a possibility.
9) Re-plan. At this point I am already *not* according to plan: the part of the plan that said that the 30 miles would be made up of five six-mile loops. This was so that I could keep returning home for short breaks and proper hydration and nutrition. Once I stepped on the track, I was already more than three miles away from home. The re-planning resulted in a new plan to do three ten-mile runs. Each one would include the three miles to the track, four miles on the track, and the three back home.
10) Wander around the track.
11) After running a bit over four miles, re-plan. This time decide to run two fifteen-mile runs. This means nine miles at the track plus the three there and three back each time. Don't ask why the decision was made to stay longer, because I don't have an answer.
12) Wander around the track some more. Do almost all these miles at just under nine-minute pace. Switch directions to avoid turning the same way all the time. Stop for h2o once or twice.
13) After nine miles at the track, run home to complete the first fifteen, feeling pretty beat.
14) Get more hydration and nutrition, a bottle of Heed, and head back out the door.
15) Wander over to the track once again. Now it's getting light. Decide on a whim to (instead of hitting the track) run around the high school and across 303 to near Brunswick Lake and the Nature Center. Who knows why?
16) Re-plan. Decide that the most recent two-fifteen miler plan wasn't all that bad, so go back to the track to do as much of that as possible.
17) Wander around the track.
18) Try to pick up the pace just a bit. Actually manage to do this successfully - at least down to 8:30-8:45 pace, thanks to a little help from the energy gels and Heed.
19) After seven or so track miles, determine that the total is 27, so begin to head home. The last two had been the fastest. Fancy that.
20) Stumble home, arriving four hours, twenty-nine and half minutes after the start.
21) Strest. (That's a combination of stretch and rest.

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