This Sunday, Kristin and I went out for 16 and 14 miles, respectively. Taking into consideration what I'd learned on my previous long run, we decided to do a 4.75 mile loop that would allow us to stop at our cars for fuel, rather than carrying.
We kept a steady 12:xx pace until the last mile or two, and I was happy with our overall pace. It's well within my prescribed pace for long runs on my plan. I know that careful eating this weekend helped make this run successful.
I can't afford to miss even one more long run. This won't be easy; the weekend we're gone for Matt's race is going to make my planned 18-20 miler really difficult to complete, but I'm determined to make it happen.
For my own benefit, I'm posting some details here so I can have a repeat performance on my next long run.
I also had time for some dynamic stretching to warm up pre-run. Kristin was getting her extra two miles when I first parked at our meeting spot, so while I waited for her to return, I did some high-knees, butt-kicks, walking lunges, Carioca (also known as cross-overs), and these weird stretches that make you look like one of those novelty dippy water birds.
Post-run, I did some stretching. Miles 13 and 14 were were rough; I'm glad I didn't jump right up to 16. Today I feel great. Must be due to pigeon pose.
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| Kristin captured me in all my glory. |
Tell me about your last long run.
Do you prefer to run repetitive loops, one single big loop, or an out/back?
ABK
I ate a pop-tart before my long run on Saturday too! It was supposed to be 10 miles but we decided to cut it down to 8. I hated every mile of it, just one of those runs!
ReplyDeleteUgh, those runs are the worst. Sometimes you just have to cut it short! But pop tarts definitely make great fuel!
DeleteI like out and backs. I'm going to try to get my long run this week in Saturday morning before wedding craziness begins because Sunday I know I won't be able to. I can pretty much only run today, Wednesday and Saturday this week, so I'm determined to make those happen!
ReplyDeleteTrying to fit a run in during a wedding weekend is TOUGH. But you've got this!
DeleteI did almost all of my long runs this summer using a loop as well. It was so nice to have a little aid station set up in my trunk. The only small problem is that I think I stopped and rested a bit too long each time I came back around to my car - oops!
ReplyDeleteHow did you store your ice chips / keep them from melting in the car? Did you pack a cooler?
We actually ran in a golf course development, so we got ice from the free water/ice machines! It was chips, not cubes, so we stuffed it in our bras and each took a cup to carry along. I think it would be worth bringing a cooler though; the ice made a huge difference!
DeleteI love pigeon pose! Good job on 14 miles! I know that feeling of getting a real long run in to feel MENTALLY ready to tackle the marathon. Can you arrange for a day off work to tackle your run you are trying to squeeze in?
ReplyDeleteI used to love one big loop but you know me these days... loop dee doops around my neighborhood to be close to the toilet and Paul!
We leave Thursday, so I'm taking Thursday & Friday off. I could MAYBE do my long run Thursday before we leave if I wake up early enough. No way I can take another day off. But I think I'll do my long run Sunday in TN before we leave to return to Florida. Hopefully I can find a flattish area!
DeleteHooray for a good long run! Isn't it just the best feeling?
ReplyDeleteMy last long run was miserable and less than 5 miles, so let's not talk about that...
I also eat pop-tarts before a long run, and chocolate milk is one of my go-to refueling options. I'm probably not the best person to ask about nutrition advice, ha! A few weeks back I used Clif recovery drink mix, a banana, a spoonful of peanut butter, almond milk, and ice to make a recovery smoothie and that was pretty terrific. It was cool and refreshing and actually felt lighter on my stomach than my usual straight chocolate milk. Plus I feel like I got some extra nutrients in. The only problem was that it's not something I could keep in my car and I usually don't start/end long runs at my house.
Cut yourself some slack; you're still recovering from being sick!
DeleteI know the pop tarts aren't that healthy, but they could be worse! They're not frosted haha. I make my own chocolate milk, so I try to keep the chocolate minimal. Not the healthiest, but I'm trying! And it's just so easy and delicious!
Nice job! And smart to write down the details so you can remember them.
ReplyDeleteAs someone who didn't get in enough long runs before my marathon, I would say do everything you can to make that one happen. Even if it has to be in the afternoon/evening before you travel. When do you get off of work?
I get off work at 3:30, but it's still hot as Hades these days. I really need to do the long run in the early morning...I'm figuring out a way to make it happen!
DeleteMy longest run lately has been 3 miles. I wont be back to doing long runs again until my ankle is completely healed. I love pigeon pose! It is always a guaranteed way to make me feel better, no matter how hard I'm training.
ReplyDeleteOh yeah, definitely play it safe with that ankle!!
DeletePigeon pose seriously seems like a cure-all!!