Sunday, August 9, 2009
Long Run
Yesterday I ran my 16 miler. This was my first long run on the cycle. It seems a little crazy that I'm half way through this training cycle and I'm just now getting to my long runs. Coach has been having me do a lot of things that seem very counter intuitive/productive, but I'm feeling so strong and after that huge PR last weekend I'm not questioning - I'm just doing.
The short version: My 16 miler was awesome.
The long version: Last year when I was training for my first marathon (Seattle) I had a miserable 16 miler. My calves started cramping up and my feet were on fire the last few miles. I was probably doing around an 11:50 - 12:00 pace until I starting walk/running toward the end. I was pretty anxious to see how much I have improved.
The night before I ate my new and awesome pre-long run/race dinner: pizza. Woke up: coffee, banana, bathroom, shower, english muffin w/peanut butter. The planned location for this run was about 45 minutes away. We wanted to run a course that was flat and mimicked the race course more closely.
What a HUGE difference terrain makes! I had WAY more control over my pace. The strategy was to run the first half at 10:45 pace, then the second half a little faster. Coach would not let me use the lap function to see my mile repeats. He wanted me to "become a part of the course". I used my virtual partner screen and only looked at my pace screen to check on the distance covered.
Miles 1 - 8/10:47 pace
Miles 8 - 16/10:34 pace
My body felt like it had actual momentum to push the pace and it was very comfortable to the end. I hope this is a preview of more successful long runs to come.
Feuling:
2 salt tablets at start
:45 gel
1:00 2 salt tablets
1:30 gel
2:00 2 salt tablets
2:15 gel
Totals:
15.95 miles/2:50:23/10:41 av pace/155 bpm
*I didn't take an ice bath and I'm regretting that decision today. During the drive back home I got so cold and started shivering. By the time I got home I just wanted a hot shower and food. No ice bath. Today I'm very sore and stiff. I don't care what runners world says - ice baths work!
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23 comments:
Wow, good job, and glad your looonng run went well :)
Love me some flat terrains tooo!
Awesome run. And I agree about ice baths - I took one in the ocean after my long run yesterday.
My current Garmin setting does not give me the lap paces; i only look at the average pace. Works for me! Seems like your coach knows what he is doing!!! Ana-Maria
GREAT job. You really took care of yourself and it sounds like it paid off.
awesome 16 miler! I did mine today, but wasn't nearly as speedy. You are doing SO WELL! I am so impressed!
I don't like ice baths, but I sure do like icing (that's what I'm doing now as I eat PB on saltines).
YAY!
Way to make that 16 miler your bitch! What is awesome!!
Specially with ths smart fuling! I still don't know how to use that vitural trainer guy. :(
Nice job! I've had success with pizza in the past too.
Awesome job! That's some great progress you have made! I think ice baths work too!!
Ice baths work wonders!
Way to go on the 16, you rocked the negative split big time.
Wow 16 miles! What an accomplishment! I couldn't live without ice baths for my legs and feet. I do it after most every one of my longer runs. I think it works miracles!
Tara
Great job on your long run!
I agree with you about ice baths - they help with recovery.
A good ice bath limits intramuscular swelling. Much faster and more direct than Advil or whatever. A good run though!
Great 16 miler! Sounds like you found yourself a very good coach.
Girl! A bottle of wine? You are my new hero! My max is two otherwise I have a rip roaring headach the next day. Now...game on wiht beer.
Tara
Awesome 16 miler! Coach is worth that money!!!
GREAT JOB! Glad it went so smoothly for you and you were in control. I love those runs. :) I hate not doing ice baths and the pain the next day.Hope you are feeling better soon
Thanks for sharing! I have been following you for a couple of weeks and you crack me up! I just started training for my first half and have enjoyed your stories. I cant wait until a 16 mile run comes as smoothly for me as it does for you :) Ice baths? I have never tried that! I must look into it.
Great job on your run! Totally awesome!
Regarding your comment you left on my post -- I usually do carry pepperspray, and I usually do sleep with a gun. :-) It's just that my gun is at my parents house at the moment. It was still light outside when I started, so I figured it was not big dea. No, I don't run with a headlamp. I guess I need to purchase one, huh?
AWESOME 16 miler girl!!! nice progression too. i tend to regret when i dont take ice baths too but sometimes i am just SO cold!! my body temp drops so fast after i am done running.
awesome job on your fueling also!
I cursed my Runner's World when it said ice baths didn't work....I really think they do. Great job on your 16 miler! Pizza is my absolute fav prerace pre-longrun meal too.
ohhh wow, i just found your blog and just seeing the title of it. well i decided i already need to be a faithful follower, how many times my friends and i have uttered those words, 'will run for wine!' haha. well good job on your 16!
Yes!! Well done on the long run. Your running is ON lately- belated congrats on that Half too. Keep up the good work gorgeous!
You know, I'm with you. 99.9% of the time, I skip the ice bath. I just want a warm shower, food, nap in that order. BUT I did take one today. I'll let you know how it goes. It sucks, though. Sitting in that cold. I had a winter hat on and that seemed to help...until Ryan fell on the floor laughing at me.
Nice job on the run. Follow coaches orders;)
Yay! So many victories here: a spot on nutrition plan both the night before and during the run and a negative split to boot, hoooray! You are going to kick major booty come race day!
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