The 20MR Episode 42: 21-miler, ’nuff said

It's great to have you along for Episode 42. This marks the longest run I have ever attempted, via time or distance. I had dreaded it in a way, especially as I thought about the issues I have had with the knee. But the knee behaved (babying it helps) and we ended up getting it done. I honestly look forward to the tapering phase we are now entering for the next 20 days or so. We talk about pacing, especially the fact that I ran the last long run over one minute faster per mile than I should have run it. Could that be a part of my knee problem? I think so. Hopefully, I have learned my lesson for this one. I also experiment with taking walk breaks--at least during water stops and when I need to eat some carbs. Even with the slower pace during walking, we should be able to regain the desired goal pace during the marathon. I also share my goals for the race, in this order (first one is main goal, 2 and 3 would be icing on the cake):

1. Finish the thing!
2. Break 4:00 (possible, but not likely)
3. Break 3:50 (if I had not gotten injured, may have been a possibility)
4. Finish the thing!
5. Finish the thing! (I think I said that already).

We are still working on protecting the knee; I share what I continue to try and do. It includes core training, slower running, rest and the like. Common sense, really. Listen in as we describe the course. I can tell you what it is like in one word: hilly. Cindy and I drove it recently and I am amazed at the scenic nature of it, plus the hills. This may make 1, 4 and 5 above my only option. Stay tuned. The family is coming for the race, hopefully. Their support will mean a lot. And yes, I do plan to record--at least sporadically--during the marathon. I trust you look forward to going along with me when that episode comes out the week after the race. Finally, I reflect on the confidence this run gives me. While my speed work has suffered, I now feel quite sure that I can finish the marathon--if I stay focused and do not do anything stupid (I am prone to that at times). But this run went well. FOLLOWUP: The knees bothered me a bit after the run, especially Monday and following, but not nearly as badly as before. I can deal with it with adequate rest, ice, etc. Also, the quads were quite stiff for a few days after the run, but that, I feel sure, is to be expected. More info. on how the knees are doing in episode 43. Keep listening for that. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner Download this episode (right click and save) _________________________ The music heard in the body of the podcast is entitled “For the Rest of Your Life" by COMEG. Check it out at Music Alley. The opening and closing music heard in this podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.com. The background music near the end of this episode is “Long Ride Home," is by John Williams. Check it out at Magnatune Music.