The Historic Half-Marathon race date is approaching. My longest run this year was in early February, when I completed the virtual Dahlgren Trail half-marathon.
I know I need to get time on my feet to complete the upcoming race. Since my ablation in early March, my typical day has been more walking than running on courses of four miles or less.
On April 18, I did my first six-mile loop and repeated that course five days later. Though I kept my heart rate below 70% of my max (125 bpm) on both adventures, my Kardiamobile detected PVCs the day after each run. Both runs included longer run segments than my typical 25 seconds. Either the longer segments were stressing me, or I was not hydrating enough during the run.
I’ve never carried fluids with me on routes of six miles or less. However, my typical pace was no more than 10 minutes per mile. At my current pace of five to six minutes more per mile, my fluid intake may be lacking.
With these pace, fluid, and segment-length constraints, I developed a plan to complete the half-marathon within its 18-minute-per-mile time limit and tested it on my 10-mile course.
The plan was to run for 30 paces (20 to 25 seconds) every five minutes, walk when not running, and drink on the first walk break after completing each mile.
The plan had me drinking about every 15 minutes. I carried two bottles: the first with UCAN Energy and the other with water. I finished the first bottle after mile five and drank most of the second bottle before finishing.
My finish time for 10 miles was 165:14 (16:31 per mile pace). My heart rate averaged 103 bpm and never exceeded 118. I felt good when I was done, with no irregular rhythms or sore muscles.
The weather was nice, overcast, and 60 degrees. We’ll hope for the same in three weeks.
I’ll have to do three more miles to finish a half-marathon with a couple of significant hills in 74 minutes. If I stick to my plan, I’ll do it.