Long runs have quickly become my favorite runs of the week (except for certain weeks when the weather is terrible…aka most weeks). Tempo runs and especially speed runs are dreaded…they are just so hard. Today was a great long run!
A few weeks back I had a great run with Rebecca. She did 10 and I went on to do 13. While it was cold and windy, we both felt great and liked our splits. The bike path was clear so we could run and enjoy the scenery albeit grey. At one point we ran into a snow squall but we still felt great.
The following week was a terrible 8 mile run on a Friday night because the whole weekend had a wind chill advisory with threats of frost bite. No thank you. Running at night or even in the afternoon is not great for my digestive system. I just feel so much better in the morning and Rebecca and I both struggled on this run.
The following week we did a mid afternoon long run, Rebecca doing 12 while I did 15. This was a nice day but we had just gotten dumped on with snow two days prior and the sidewalks were still pretty covered in snow despite the plows working hard. This run was SLOW going and my legs were in so much pain simply from trying to stabilize each step on the uneven ground.
Fast forward to today. Oh my gosh it was perfect.
5:45 am – My alarm goes off and I roll out of bed. I’m actually very awake and ready for the day.
5:50 am – I make 2 slices of Great Harvest toast with peanut butter and my mom’s strawberry jam (I still cannot.get.enough.) I have a cup of coffee with a little bit of milk on the side. This breakfast provides probably 45 grams of carbohydrates (30 from the toast and 15 from the jam) which should provide a good amount of fuel for the beginning of my run.
6:35 am – I get my car warmed up and defrosted (it’s about 18 degrees out with no wind chill!!!!)
6:45 am – I park my car and run to meet Rebecca at the corner where we start off down the road. We are running an out and back today which is part of the stretch of the marathon. It’s sunny and cold at first, but like I said there was no wind!! There is ice on the ground, but Rebecca and I conclude that the ice now is better than slush because your feet don’t get wet and you can see when you need to slow down and be careful. A few times the ice almost breaks, but we avoid getting our feet wet the whole run!
~7:45 am -When I am about 7 miles in I eat one packet of fruit snacks. I have been using these for fueling and while they are easy to consume while running they don’t quite provide enough carbohydrates for me. Each bag is about 20 grams of carbohydrates and I would like something closer to 30 grams every hour. I guess it’s a good thing my breakfast had about 45 grams!
8:45 am – I eat another packet of fruit snacks and wave goodbye to Rebecca. I round out my run and do another small out and back to get up to 17 miles.
9:40 am – I finish at my car and basically collapse. I have two new records: fast half (not for long!) and longest run. After how great I felt today I am so excited for the Unplugged half marathon in two weeks!
9:45 am -I eat a banana in my car and drive into the Switchback parking lot for Stretch & Sip.
9:50 am – I chug a chocolate milk, aka the perfect post run fuel. It has a 4:1 carbohydrate to protein ratio to help refuel and rebuild my muscles. I need this as I head into an hour long yoga class.
10:00 am – Yoga starts and feels amazing. The whole time I feel strong and connected to my body. I have put on some weight since beginning training, but I have never been more proud of what my body has accomplished and when I feel strong like today I love every inch of me.
11:00 am – The sipping part of the day begins…and I would say the fun begins too but it’s already been fun.
17 mile long run (average pace 9:47, total time 2:46:23)
Mile 1: 10:03
Mile 2: 10:24
Mile 3: 9:37
Mile 4: 9:59
Mile 5: 10:02
Mile 6: 9:49
Mile 7: 9:56
Mile 8: 9:54
Mile 9: 10:01
Mile 10: 9:58
Mile 11: 9:51
Mile 12: 9:36
Mile 13: 9:57
Mile 14: 9:25
Mile 15: 9:20
Mile 16: 9:20
Mile 17: 9:09