While last week’s 17 mile long run was the perfect confidence boost I needed, yesterday’s 20 miler was a bit humbling. It reminded me just how important pacing is when running a marathon.
Due to cool temperatures I slept in later than expected since I once again wasn’t trying to beat the heat and humidity. I woke up at 7:30 to finalize my route while eating my regular long run fuel of coffee, toast, peanut butter and banana. I also sipped Vega Pre-Workout energizer in Acai berry which tastes far better than the lemon lime.
I’ve found that giving my body an hour to digest the food really helps me feel more fueled and energized during the runs.
In order to make the distance a bit easier, I split it up into 3 parts:
Mile 1-6: Music
Mile 6-14: Listening to Chrissie Wellington’s audiobook
Mile 14-20: Running with Amy
This week’s route was similar to last weeks except I cut 2 miles off of the countryside route so that I could be back in Geneva by mile 14 to meet up with Amy, a new friend who just moved to Geneva last week.
The first six miles flew by as I listened to music. I didn’t have to check my map many times since I knew this portion of the route. I took a salted caramel Gu at mile 6, checked my route on MapMyRun and switched over to Audible to listen to my audiobook.
The scenery between mile 6 and 10 felt as if I was running through a painting. I couldn’t stop smiling as I ran through vineyards, cornfields and small rustic homes and villages. 
![IMG_1499[1]](http://www.healthyhappierbear.com/wp-content/uploads/2014/08/IMG_14991.jpg "IMG_1499[1]")
By mile 13 I was ready for another fuel break and used this one to check in with my pace. I’d felt so strong at the beginning that I decided to ignore my Garmin and run by feel versus continuously checking my pace. This used to be a method Gia used with me when I would let my mind takeover during training runs. I quickly realized that my average pace was around a 9:40. I decided to scale things back as much as possible for the next mile, before meeting Amy. I figured that running with her would be a great way to slow the pace since I assumed we’d be talking. As I ran down the hill my Garmin beeped low battery, reminding me that I better charge this bad boy all night before the marathon versus forgetting and only charging an hour before the run. Luckily I’d also been using MapMyRun so I swapped to using that for pace and distance versus the Garmin.
The final miles with Amy were beyond a struggle. It sounds stupid but talking while running was quite hard at this point. By mile 16 my legs were screaming at me for the stupid fast early miles. We pushed on, winding through Geneva but each mile became tougher both physically and mentally. I should have requested that we stop talking and put on our headphones, but felt the need to chat since she’d been so kind to come meet me for the last few miles. Mile 17 through 20 were a walk run mix, averaging 8-9 minutes of running and 1-2 minutes of walking. Even with this ratio we were still able to keep a 10:20-10:30 pace.
20 miles in 3:18:07 aka 9:55 pace. Done and done!
| Mile 1 | 9:34 | Mile 11 | 9:35 |
| Mile 2 | 9:25 | Mile 12 | 9:40 |
| Mile 3 | 9:40 | Mile 13 | 9:41 |
| Mile 4 | 9:41 | Mile 14 | 9:55 |
| Mile 5 | 9:49 | Mile 15 | 10:06 |
| Mile 6 | 9:49 | Mile 16 | 10:20 |
| Mile 7 | 9:30 | Mile 17 | 10:34 |
| Mile 8 | 9:40 | Mile 18 | 10:36 |
| Mile 9 | 9:41 | Mile 19 | 10:21 |
| Mile 10 | 9:32 | Mile 20 | 10:01 |
We ended our 20 miles by meeting Bo at the farmer’s market and brunch at Le Pain Quotidien. 
This week’s long run lesson: Remember to respect the pace. For my next long run I’m going to keep a focus on my pace for the first half and then try running the second half by feel.
The views and pictures that you get on these runs make me so nostalgic for the EU!
Nice job on the long run!
I usually slow down in the last few miles of a marathon, so as long as your training plan is getting you close (ish) to 26, you shouldn’t worry if the last few miles are slower. (At least as long as you’re not in the 3:40/BQ range – if you’re faster than that, it’s more critical to not slow down at the end.) I’d say ideal would be to keep a steady pace till mile 20-22, then you’ll prob fall off a bit per mile but still be able to keep going. So, in my opinion, your run today was just perfect 🙂
I totally missed that they had LPQ in Geneve – love!
Awesome!!
p.s if you finished in 2.51 that’s waaaay faster than 9.55! more like 8.30 average!!
What an absolutely gorgeous place to run!! Great job with your run too!
Thanks Lynda! It has been a gorgeous place to train for a marathon!
Wow, your running route is absolutely hideous. Bet it makes you miss the pastoral glamour of New York City… 🙂
I do miss NYC Anne but I’m super lucky to have gorgeous routes here!
Those are great lessons.. Sometimes I tend to push myself too hard and don’t listen to my body and then end up in pain for a few days and end up skipping my next run! You run looked beautiful!
Thanks Megan! I think we all are stubborn runners sometimes!
I was talking to my sister about how running with people on long runs is the best, and I happened to be on the WSH and remembered our 20 miler! It was the best 20 miler to date for me 😉 great work pushing through, it will make you stronger mentally and physically!!!
Aww I miss you Kristin!!
SUCH gorgeous scenery! I remember my 20-miler training runs and what a slog fest the last 5-6 miles were. I distinctly remember a 21-miler with a running friend and the last 2 miles were literally us running FOR brunch afterwards. We collapsed into a booth at Balboa Cafe in SF and ordered everything. Your training is SO strong, you’ve got Berlin!
Haha yeah that about describes me this week! I am praying about Berlin and hope that the training comes to fruition!
So smart to block your run into three sections! And I’m sure you know this, but “by feel pacing” says that you should be able to hold a conversation for the first third of a marathon, be able to say a sentence in the middle, and one yes or no for the third portion. Running and talking is a challenge! Nice work on powering through, and I’m super jealous of your refuel brunch!
That’s a great reminder Katie – thanks!