Last Saturday, I ran 20 miles. It was the second week in a row I did that distance–normally I space 20s out with a shorter run in between, but scheduling in the coming month prevented that this time. Having two 20s so close together, I was able to easily compare and contrast what went right with one (the first) and what went wrong with the other (the second).
I’m a much happier runner when I start out easy.
The first I did in a glycogen depleted state. I didn’t necessarily set out to do that, but thought I would give it a go just to see if I felt up to it. I brought a gel along for insurance purposes, but felt so good all the way throughout the run that I never felt the need to reach for it. The second 20 I intentionally brought along two gels to use. As I’ve pointed out before, I am alternating long runs with and without fuel so that I can keep my GI system tolerant of gels for race day.
You’d think that when you consider the fueling vs. non-fueling factors, the first run would have been the tougher of the two. But no, my friends, the opposite was true. And do you know what I’m sure it came down to? Pacing. When I do the glycogen depleted runs, I go out EASY. I’m afraid of what would happen if I didn’t. My body has always, and will always, prefer starting runs this way. I am a negative splitter if ever their was one.
On the second run, I got caught up running alongside some friends who weren’t going as far as me and who tend to start faster than me anyhow. It was a dumb move on my part. I didn’t fall apart completely, but I definitely didn’t finish the run with a bang. It was more like a whimper.
I hate finishing my long runs that way. For one, a long run like that takes far more out of me than when I finish feeling strong throughout and at the end. For two, it shakes my confidence a bit. I am going to do my best to prevent it from happening anymore. It may mean letting my friends go at the beginning of a run–not my favorite option, but if it makes the run a far more pleasant experience and leaves me feeling fresher, then so be it.
Are you good at keeping your pace easy when it should be? What are your tricks for accomplishing that?
I’m impressed you’re a habitual negative splitter. Jealous, more like it!
Jill recently posted..Denver RnR Weekend by the numbers
I laugh at how I ADORE your blog and Im not a runner.
is there a sign in here somewhere?
Miz recently posted..Kickball: MizFit style.
I’m a habitual “keeping up with friends” runner. Sometimes it works out well and I feel great. Other times, I bonk and feel like I got run over by a mack truck. I need to remember to run my own race even though it’s not a race!
Angela @ Happy Fit Mama recently posted..If It Makes You Happy
I’d definitely have blown a hamstring or a hip or something with back to back 20s. good on you! I am not a good pacer. Sometimes it’s so darn easy to go out fast and the optimist in me wonders if I could possibly hold it. Ha!
Teamarcia recently posted..2 Steps Forward…
No! I am so guilty of changing up my pace to better stay with others, sometimes to be slower sometimes to be faster, but all because I hate being lonely. It’s never ended well so why do I do it? Part of that is the appeal of the dreaded treadmill. a steady pace, plus usually TV or movies. Haha
Julie @ ROJ Running recently posted..Let’s Talk About Boobs
oh ya, i’ve done that. Trying to run faster with a group then feeling like crapola after. But i think it’s good we figure that out early, that your run is what you make it, not what others make it.
lindsay recently posted..The FALL Salmon Project
Nice job on the two 20s! I’m the same way-starting out too fast = inevitable failure! Or at least a big crash. I am a great negative splitter usually!
Kara recently posted..Adirondacks, Get Ready!
I don’t run with anyone so it is should be easy for me to stay at an easy pace, but I have a hard time with it anyway, but I am learning! I much prefer to negative split too
Christy@ My Dirt Road Anthem recently posted..Fall Makes Summer Worth It.
I definitely start slow and get faster on pretty every run…it’s just how my body works. On a good day I will usually settle in to a pace and then hit it within seconds for the remainder of the run.
this weekend’s long run was no bueno, so i have fingers crossed for my 22 this weekend
Amanda @RunToTheFinish recently posted..Phones and Running?
Pacing is so important and I find the same thing that if I am running with someone in the beginning my whole run can be messed up. I love that your glycogen experiment is teaching you to hold back as that is something we all need to learn to do during the long runs. Way to still get it done though!
Robin recently posted..How Do You Do it All?
the physiology behind it is quite interesting — now that I am literally cramming for a marathon in, ohhh, 19 days, my Coach was explaining the science behind some of the training runs I’ve been doing. All starting SLOW SLOW and ending with some umph. I tell ya, it works too. No muscle soreness the next day and I felt fabulous the whole time!
MilesMusclesMom recently posted..Toilet Paper Tuesday
Terrible pacer, always go out too fast, but on the positive side, the good runs are a lot faster because of it!
Kovas – Midwest Multisport Life recently posted..1000 Mile Goals: 14 Weeks Left
Heart rate training has really helped me to keep the “right” pace. Easy and long runs are always pretty slow so I can stay within my range. But, not too long ago when trianing for a marathon my long runs were always done way too fast. That is because I have a very hard time holding back, even when I know it’s not good for me. The HRM has given me “permission” to slow down.
Shut Up and Run recently posted..Please Don’t Stop the Music
So interesting! Like you, I do much better if I start out really slow and easy and, like you, I get caught up with faster runners and DIE. The good thing is you know what happened and why. I am rediscovering easy pace runs as I come back from injury and there’s nothing quite like that feeling of being able to run forever! BTW I like your kitchen.
Alison @ racingtales recently posted..2XU “What Inspires You?” Contest
I’m pretty sure all I do is pace! lol I love it and it works for me
Kierston recently posted..The Scale: 2 Things To Keep In Mind Before Stepping On!
I have the iMapmyRun app on my phone and can set it anywhere from .2 to 1 mile intervals where the GPS actually tells me my distance and time to me. It actually really helps me with my pacing. I usually set it to .5 but when I know I want to go out faster I put it to .2 just to stay on my case. And yes, running with friends can be great, but I also never seem to pay attention to how fast or slow I am running when I do that.
Sheil recently posted..The No Drama Mama
I stink at keeping my pace easy when I need to and then usually I stink at keeping it fast when I need to as well. Sensing a theme here for myself
My husband is really great at pacing though so it can be beneficial for me to run with him for longer slower runs.
Heather (Where’s the Beach) recently posted..San Diego Recap – Part 1
I am usually spot on my pace- even on long runs. I never, ever run with people on training runs so maybe that is why. I might have more of a pace issue if I ran with friends. Even when my husband rides his bike with me I stay on pace. He always pressures me to run faster, but I have to tell him for a million times that the faster pace isn’t part of the plan.
Tasha @ Healthy Diva recently posted..…and the EAGS are AWESOME
Two weekends in a row of 20 milers- impressive!
I was suprised to hear your second run was tougher, but it makes sense.
I generally run by myself so don’t have the issue of starting of too fast due to ther people’s paces. When my husband and I run long together, he kindly lets me set the pace!
Hope you enjoyed your Monday off!
Abby @ Change of Pace recently posted..Snippets from my week
Stupid peer pressure. I have a hard time keeping my pace my own when running with others who are faster than me. My solution is not to run with those people for important runs. Cheers!
Viper recently posted..Honorable Mentions
I do run longs in a pack (keeps me accountable and I feel a lot safer during my long run brain haze). However, we are all accustomed to the inevitable pulling apart and coming back together that happens depending on how each person is feeling. We just regroup every 3-4 miles during water/fuel breaks.
I love the idea of running glycogen depleted. I ran my last 20 with only one packet of Honey Stingers and did remarkably good. I agree that it forces you to slow down your pace.
I make a point to run one semi long a week on the treadmill at a slow/moderate pace without any variation. Yes, it is boring (especially during this perfect fall weather we’re having in CO). But it really makes a difference in helping me keep a steady pace during my longs.
Kathy R recently posted..Girls Scouts, Vomit, Denver Rock and Roll, and KT Tape
Generally, I’m useless at pacing, especially over longer distances, and never achieve negative splits. But the other day I did a set of 12 x 200m and managed to run every one of them at 44secs. I felt quite chuffed. Never done that before!
Gordon recently posted..A duck out of water
My best paced runs are always those that I’m nervous about or plan to run slow. It’s the ones where I am overly confident that end poorly – just like you said.. I have found that I run slower and smarter in the dark than during daylight hours. I think the peer pressure of other runners makes me run too fast =)
Michele @ nycrunningmama recently posted..Short Term Race Plans
If there is the ONE thing I can say without a shadow of a doubt that I’ve noticed on all my runs, is going out fast vs slow will make or break the run. Unless I’m running a 5k, I’ve never had a good run where I start out fast. There is something it does to the body early on that just sucks the “lifeblood” out of you
I’m glad to read your glycogen-depleted state run was actually a good run. I think seasoned runners can really fine-tune their bodies and really understand cause/effect, etc. Also, a seasoned runner’s body becomes so much more efficient than when first starting out. I’ve been finding over the months that I keep running without much break that I need a little less “fuel” as each month goes by. I take less Gels now per run, I don’t need “as much carbing” as before, all fine-tuning my engine!
Christina recently posted..Trying to run faster or run slower for the heart rate
I’m really good at keeping an easy pace because I hate running fast! The only time I run fast is in a race (if I can help it). I’m a pretty lazy trainer and I always tell people if you need to slow down or go easy, run with me!
Robin recently posted..Taper Time
I really do not think I could start out any slower. I run in the mornings, first thing and I know my first mile looks like an old man hobbling out of bed, so I negative split just because I can;t get any slower starting out.
JFord recently posted..Giveaway Time! Endorphin Warrior Gear!
I do better at pacing my self when I run by myself. When i run with someone, I forget and just run at their pace, which is probably faster than I would normally run. Love this post. Thanks
My last marathon I didnt use any gels, because I’ve had issuses with them in the past. I had to protien bite that I took and they had some cut up bananas at a couple of water stop and my stomach did great. SO I not relying on gel any more.
My body also insists on starting slow… I always pay for it when I got out too fast. Two twenties in a row is impressive. Maybe your body was also a little tired? At least now the work is done… you’re getting so close to race day!
Laura recently posted..September Recap and Canvas Photo Giveaway
I’m a good pacer but sometimes I think I can push a lot more a lot earlier, but I don’t. I always try to keep something for the next day’s training. I suppose that’s what happen if you only worry about distance. I always start slow and increase my pace gradually.
Johann recently posted..Current Stuff
Before any race or specific workout I have a time goal/ pace average in mind. For example, with my recent HM the magic number was 6:45. My goal was to make my first few miles as close to that number as possible. After a few miles I readjust if I need to but going into any race I know what my magic number is. I’m like you, I would much rather negative split. There is something to be said about finishing strong and in control. I have run both kids of races and negative splitting ones are always my favs!
Tia @ Arkansas Runner Mom recently posted..Heart & Sole Half Marathon- Race Report {the one with a shiny new PR!}
Whew, popular topic! I’m always SO curious how others fuel on these 20 milers. I always bring plenty of fuel just in case but don’t take more than I need. I had to focus on keeping my pace down on my last long one and it didn’t seem to help all that much but I felt like crap in general that day. I am doing a 21-miler this Saturday want to come out of it NOT feeling like I am going to fall over. That means really focusing on nutrition and hydration the day before, as a main part of it, which I have trouble doing.
Ericka @ The Sweet Life recently posted..Workout At Lunch: How to Crush 7 Miles (Or Less)
I’m so bad at keeping my pace easy when I need to. I swear its harder to run slow than it is to run fast.. Even if it means my lungs start to burn or my legs give earlier than it should, its still easier than running slower than I want to.
Charlotte recently posted..The Great Taco Run
I am pretty constant on my own. Not so much a negative split but just even keel the whole way.
All my friends are speedsters or they start really fast and the suffer at the end. The difference seems to be that they cope with that suffering better than I do.
So for me it is easier to let them go and get into my groove. But I really want to run with them and chit chat, it stinks. I do feel better on my long runs though when I stay true to my running style. Ugg running can be a stinker sometimes
Missy recently posted..I’m on the pregnant ladies diet
I am awful at keeping a slow pace for my LR! I’m slow to begin with, so I am always mindful of trying to become a quicker runner. It’s like my default setting. Unfortunately, that carries over to my LR and makes them flipping hard. I ran one with my mom once and since I was going slow FOR her, I ran at a much slower pace…and realized how much easier it made the distance. Must. Get. Better!
Heather@Just a Colorado Gal recently posted..Akinz Grand Opening (and beanie giveaway!)
I wish I could find slow friends to run my long run with. Our group tends to take it a bit fast for my liking and I’m the one who pays the price. But having said that, I ran long by myself on Saturday, started slow and it still was pretty awful so maybe I should just keep running with the group and have the pain last for less time.
Char recently posted..Happy Effin Birthday To You
Yo Amanda! Don’t discount the back-to-back 20′s as a contributing factor as well, but pace probably played a bigger part. You are really ripping off the miles – keep up the great work!
Jeff Irvin recently posted..Ironman Mont-Tremblant Nutrition and Predicted Times
Heart rate training has been great for me, too. It makes me go really really SLOW in the first mile, but it pays off later and I’m able to settle in right where the workout dictates I should be. I do most of my runs in a glycogen depleted state, too (though not this weekend’s–I need to practice for race day too, so I’ll be taking some gels).
Terzah recently posted..Tuesdays
Well I’m not running that distance yet, but I do tend to be a negative splitter. And while I’m proud of that fact, it usually is because I have to run uphill to get out of my neighbourhood and downhill to get back!!
I do tend to run faster with my friends because I’m the slowest runner I know, and I always tend to struggle at the end with them. Not so fun. I really should just find people who run at my pace, but I think I *like* the challenge of faster runners…you know, when I’m not begging them to slow down.
TriGirl recently posted..Mind-Bending Thoughts on My L*S**D*** Runs
I definitely try to push my pace to keep up with friends which, on the one hand, is good for me but on the other, not so good when it’s a long run. But I’m also really bad at keeping a slow steady pace for long runs too. It totally doesn’t surprise me that you’re a negative splitter
Christine @ Love, Life, Surf recently posted..Are you strong?
When I *can* run (injury right now) I am TERRIBLE at pacing. Terrible. I set out too hard, too fast, and burn out early on shorter runs. I literally have to set my phone to ping an alarm for what is a good pace per mile. It’s just plain old sad…lol
Cat @ Breakfast to Bed recently posted..Freak.
I really need to get my runner kid reading your blog and other running bloggers. He could learn so much and find encouragement as well. xo!
Yum Yucky recently posted..Tazo Tea: Unleash Your Fancy Side
terrible pacer.
worst than terrible actually
if I start to fast..like 95% of the time..I crash before the end.
if I start slow…I stay slow and cannot pick up the pace.
Caroline recently posted..REAL PEOPLE…
I’m in Week 2 of marathon training using the Maffetone Method. So far, I like it. It’s not too incredibly difficult to train at a lower heart rate (it actually makes my runs easier and a lot more enjoyable right now). I’m fairly consistent with pace but do need to work on not starting too fast. Going to try to negative split at my 10K on Saturday. Not sure how that’s going to work out!
Dianna on Maui recently posted..Starts, Stalls and Stops
I’m bigtime negative splitter. Even when i try not to negative split – I somehow end up negative splitting. The only race I didn’t negative split, had a huge hill with 500ft elevation gain at end. I think it’s my endurance mtn biking background – I take a long time to get warmed up and when I do – it’s all systems go!
brg recently posted..Dave’s 50miler – 0 to 50 miles in a year
So, I don’t run 20 milers, but I’m like you in that I much rather start out at a slower pace and pick it up through the course of the run. I definitely feel more confident during and after a run or race when I do this.
Congrats on two 20 milers in a row. That’s awesome.
lisa @ early morning run recently posted..How (and why) I Wake Up Before 5am
No 20 milers but after our chat I gave it a goon my last long run with no gel, you were right I didnt need it! I think I pace well from the go no friends around though
Taylor @ lifting revolution recently posted..3 Super Easy Ways Women Can Lower Risk Of Cancer
I am usually pretty good at pacing when I am by myself, but I have been known to try to catch up with the person ahead of me in a race. I rely on my Garmin to tell me to slow the heck down!
Travel Spot recently posted..The Month of Races
Hi! I found this post from someone else’s post talking about their glycogen-depletion long runs. I myself have been experimenting with that and I feel like I can relate in a lot of ways to what you were saying about starting easy. I’m a fairly new runner so long runs in general are fairly new to be but I’ve found that running without a GU or some sort of fuel seems to be a better option for me. I also haven’t really dealt with GI issues while running before until I decided to start using GU again after not for a while. Thank you for sharing and I look forward to reading more posts!