Granada Park 20 mile Run
23 Sep
First, the stats:
Distance: exactly 20 mi (according to Sheila’s Garmin). We had to run in circles at the end for about 1/4th of a mile because we came up a little short.
Moving Time: 3:08 (9:24 ave pace) that does not count the time spent stopped at water stations. At this pace I would finish a marathon at approx 4:06
Total Time: 3:28 (10:24 ave pace) including all water and stop light stops. At this pace I would finish a marathon at approx 4:32
Weather: 80 degrees at start (5:45 am), 89 degrees at finish (9:13 am), 25% humidity, not a cloud in the sky. HOT
Course: Central Phoenix, along the Arizona canal. Starting at Granada Park (20th St & Maryland), north west to Central (3 mi), turn around, then south east to 64th St (10 mi), turn around back to Granada Park (7 mi).
I am not a huge fan of this route. I’ve done it once before when I was training for PF Changs with Team in Training. Mentally, its tough to go one direction for awhile, turn around, run right by your car knowing you still have another 14 miles to go. Those middle 10 miles are facing directly into the early morning sun, and there is very little shade (a hat or visor is a must). On top of that, much of the trail is gravel road. I know some people think the gravel is softer on your joints, but in my experience the rockier parts are more taxing on my feet and hips. And I am always kicking up pebbles into my socks that I have to stop and them dig out because of they irritate my feet.
Also, the 6 miles that are west of the park go into semi-sketchy areas of Phoenix. Last year I saw quite a few homeless people sleeping along the path and in the tunnels. We didn’t see them this time, probably because the tunnels are more popular when its cold outside. Conveniently, we get to run this part during the hour before the sun comes, when its semi dark. Not my favorite.
Another downside to this route, I discovered, is that it is much hotter in central Phoenix than out on the outskirts where we normally run (Mesa and Gilbert). I think that is called the urban heat island effect. When I left my home in Fountain Hills at 4:30 that morning (outskirts of Phoenix) my thermometer read 70.1 degrees. Yet the radio station I was listening to in the car was reporting it was 81 degrees at the airport in central Phoenix. The difference between 70 and 80 is HUGE when you are running. Huge!
So it was much hotter than my 18 mile run. I was worried as we started out. It was dark and I was already hot. I’ve done many runs over the summer in the heat, but they weren’t 20 milers. 20 milers are difficult in cool conditions. All season long I have been banking on the fact that it would be cooler by the time I had do do 20.
All in all, even though it was warmer than I had hoped, I did great. I think the lower humidity was a huge help. Sheila and I stayed together the entire way. At around 14 miles I felt like my legs had settled into a nice comfortable pace and so I asked Sheila what our pace was since she had the Garmin. I was expecting something around 9:35. It felt kind of slow. To shock we were doing around 9:11! That was a nice surprise.
I always think back to my very first 20 miler when I was training for my first marathon. I did it all by myself because I didn’t have anyone to train with. I thought I was going to die the last four miles. It was bad. Very bad. The toughest run of my entire life. I’ve done 3 other 20 mile runs and 2 marathons since then and none have ever been as bad.
I’ve come a long way from that first 20 miler.
After we finished I did everything I knew to keep from getting sore. TNT had two sports docs there at the finish line all set up with their tables to stretch us out. That was awesome. After being stretched, I went to my car and got the chocolate recovery drink I had stashed in an insulated bag with my favorite ice pack. I downed the recovery drink and iced my legs with the ice pack as Sheila and I waited for Liz to come in.
I think that Sheila and I were the first of the 20 milers to get back. Liz was not far behind us. We took some pictures, congratulated each other and then I headed home. I’m a bad mentor for leaving but I really wanted to get some ice on my legs fast. I could feel the lactic acid starting to paralyze them.
Me Sheila and Liz after 20 miles in the heat. All three of us happen to be wearing the exact same Champion C9 Tank from Target.
Team in Training setup at Granada Park. Not many people were back yet.
When I got home I took a lukewarm shower because there is no such thing as cold tap water this time of year in Arizona. Then I did the dreaded ice bath. It really ended up being a cold water bath because the ice melted so quickly in the warm water. After the bath, I took a vitamin E and made lunch. Then I went back to bed and slept for 4 hours. Heaven!
Amazingly, I have not been nearly as stiff and sore as I was after the 18 miler. Between the stretching, ice and the recovery shake, something actually did its job! Yay!
After this weekend’s run, I’m setting my goal for the marathon at 4:10-4:20.
Of course there is always the personal record goal which would be sub 4:08. It’s probably unrealistic since I set that on a very flat course and San Francisco is very hilly. I’m definitely, without a doubt, going to break 4:08 at PF Changs in January 09. San Fran, I just want to have fun!
