Sunday, August 9, 2009
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!