I managed my first 14-mile run (and longest run EVER) two weeks ago in 3:03. I got to run the entire way with E from LLS/TNT, which was awesome - don't think I could have mentally managed it all by myself. Unfortunately, there is no one else in my TNT training group doing the same distances and intervals as I am, so I usually run alone. She is also a little speedier than me, so she pushed me to run a bit faster than I would have on my own, and as we chatted, the first 8.5 miles went by like nothing!
I was a little nervous going into this Saturday's run because my weekly mileage was higher than it has been during my training and I was feeling it! Also, after Thursday's 3 miles on the treadmill, my left quad/hip area was achy, so I didn't know if I was sore from the higher mileage, or the treadmill run, or if something else was going on.
I had arranged to run with another friend who had 18 on her calendar for the day, so she got 3 miles in before meeting up with me. Our first 4 miles together were at what I'm considering my goal pace for the marathon, but I think she was struggling with dehydration so our next few miles were a quite a bit slower. We separated at the halfway point so I could keep my speed up. For awhile there I was feeling quite speedy, but the second out and back of the run was downhill out and uphill back, and that really sucked! Total time 3:07, average pace 13:22.
Mile 1: 12:29
Mile 2: 12:49
Mile 3: 13:03
Mile 4: 12:44
Mile 5: 15:01 (lots of walking!)
Mile 6: 14:18
Mile 7: 14:45
Mile 8: 13:36
Mile 9: 13:24
Mile 10: 12:10
Mile 11: 13:01
Mile 12: 12:34
Mile 13: 13:42 (coming back up the hill now)
Mile 14: 13:37
Overall I was pleased with the run. I'm definitely learning what works and what doesn't work for race day. I keep finding new places that need Body Glide! I tried Gu Chomps instead of my favorite Clif Shot Blocks, which don't have caffeine. They seemed to work well, which was a good thing, because when I tried to suck down my yummy espresso Gu gel at mile 11, I could barely get it down, so I still need to play around with what's going to work best for fuel. I guess I was just stiff at the start, but it worked itself out and I didn't experience any pain.
I did learn that maybe a nap is not the best thing after a long run. After my ice bath and shower, a nap sounded so nice, but I tossed and turned and ached and stiffened and woke up feeling like this...
|Where's my oil can?|
Turns out these work just as well for loosening the joints...
Now to get mentally prepared for my 16 miles this Saturday - and I think we are headed back to the hills for that run :-(
I've done a little bit of whining about my super hilly 10-mile run in Umstead, but after it was all said and done and I survived, there was a part of me that kind of wanted to do it again! I have wanted to try trail running for awhile, and after that run I dug out my old issues of Trail Runner and reread them all, getting more and more excited about hitting the trails and one day trying a trail race.
Sunday, on a 5-hour drive resulting from a failed attempt to take the kids to Kings Dominion (closed to the public for a Booz Allen company day), I listened to various Pandora stations to find some good running music (I am too lazy to make playlists!). I was loving the Alternative Endurance Training station, and between the cool tunes and the amazing Fall is Almost Here weather, I just could not wait to hit up a local trail for a run on Monday.
After dropping E off at school, I headed straight over to Bond Park. The weather was perfect! I knew I wanted to get in around 5 miles, but I hadn't looked at a map so I ended up doing a little exploring. I started on the Greenway, and after about .5 mile turned right onto the singletrack trail that winds around the lake for about a mile, then took the Pine Cone trail, a nice mulched trail that eventually took me back to the Greenway for another lap around the lake, and then for the last mile I picked up trails here and there until G beeped 5 miles. IT. WAS. AWESOME. I have officially designated Monday as Trail Run Day, and I can't wait to explore other trails in the area.
When I was done stretching, I found a bench near the water and sat with the ducks for awhile, wishing a little that I had the kind of life that would allow every day to be Trail Run Day! At least I have this to look forward to!
Today is cross-training day, so I will be off to the YMCA for a 1600 meter swim at lunch time!