Built like a car

Stumbled out for a long run today.  Only 5 weeks to the dance and nothing over 20 miles since John Dick in early February.  I decided to run out past Lowe Lake 55 minutes and turn back.  If I did that 3 times that would give me over 30 miles.  I wouldn't measure it until the last circuit.  Turns out it is 17.36 kilometers each trip so I put it down for 52k.  That's a solid 32.3 miles so happy to get the effort in.  I averaged 10:00 minutes per mile for the whole thing with splits of 1:49:31 / 1:48:25 / 1:45:05 for a total time of 5:23:01.  Each segment has about 2 miles of trail, 1 mile of dirt road, and the rest is paved back road.  It is a nice little route.  The road section is first and last with the dirt road and trail at the far end.  I would like to run on the Ice Age course, but didn't feel like investing 50 minutes driving each way.

These are my takeaways.  I ran in the Sketchers I bought a couple weeks ago at a store closing sell.  I like them, just not positive they have enough rear end in them for some of the rocks at Ice Age.  I will have to test that out.  The PF in the left foot was fine and did not notice any pain formation.  It is becoming clearer that the right hip pain is probably an issue that is not going to go away.  I will reevaluate my running future after my Ice Age break.  I'll continue to run, but I may have to jumble things around with other activities.  This pain leads to back pain as well on the right side more than likely to the compensating I do for it.  It hurt, but nothing over the top.  I took 200mg of Advil after the first and second segments were complete.  Four+ hours later it is a steady ache.  I'm hoping to get about another 10.5 miles in tomorrow, so hopefully I can start out with minimal pain tomorrow.  I tried to run at a controlled even pace.  I tend to feel better as time goes on.  This was true today with the exception of the hip/back pain.  If this can be minimized somehow it seems things would continue in a positive manner.  I really felt like I could of easily ran another 5 miles, but knew that was pointless.  It is more about surviving for another day at this point.  Not sure if the majority of the running on the trails, with the constant gear changes and softer surfaces might be easier on the hip.

I was pleased with my ability to take down 32 ounces of liquid on each return.  I would then take a 20 ounce bottle for the segment.  I would not hit the water until the way back.  I did not consume a lot of food.  Nothing was eaten before the run.  I had two 190 calorie bars, half a peanut butter sandwich, and a mountain dew 2/3rds of the way through the run.  I just free wheeled it back with the water and felt fine on the last circuit.  I'm not a big eater, but I also know in the real world I may have to consume about double what I did today during the 50 miler.  Steady running allows for a steady burn and the food seems to digest okay when I'm not blasting.  During Ice Age I tend to rely a lot on Pepsi and Mountain Dew the last 20 miles.  That and a bunch of Gatorade.  The first 50k is generally a time when I eat more food.  The last 30k is more going by feel and finding the zone.  As I age this is harder to find and also harder to stay in.  My answer tends to be start more conservative every year and stretch things out.

3/31 AM = 18.6k in 2:09 at Menomonee Park with Dewey and Tim
4/1 = OFF
4/2 AM = 10.6k in 61:23 with Zeke in Eagan, MN
4/3 PM = 10k in 47:45 on the t-mill.  Pretty solid tempo fartlek effort
4/4 PM = 13.4k in 1:19:34 on the roads
4/5 = OFF
4/6 = 52k in 5:23:01 up near the Emerald lot and back 3 times.
Total = 104.6k (close to 65 miles)