Sunday, January 29, 2012
I had my last long run yesterday, 22 miles. I overslept by 2.5 hours and hubby woke me up saying, "It's 8:00!" I never had set my alarm. UGH. I wanted to try running early so it would be most like Myrtle Beach (which has a 6:30 start time). Oh, well, guess that didn't happen. My run started right at 10:00 am with the sun out. I did the run on our wonderful Greenway which I love. So many runners were out yesterday, lots of them doing long training runs- I know because they were wearing their fuel belts and since there is construction going on right now, only a portion of the path is open so you have to keep doing "loops" to get in the mileage. I passed a few of the same runners 6-7-8 times, which I love! :)
First mile I was distracted with 3 text messages coming in and I'm always afraid it's going to be something with the kids or the hubby so I kept having to take my phone out of the pouch, find the messages etc. Anyway, first mile started at a 10:00 pace, but after that I averaged a 9:02 min mile for the next 15 miles (minus the 1st mile). I felt REALLY good through the first 12, better than I've felt probably in any long run! Next 4 miles felt more tiring, but ok. Stopped for a couple minutes at mile 8 to refill my water bottle, and quickly talk to my husband, and then had to make one more stop at mile 16 to refill water for maybe 20 seconds, but other than those two, no stops for bathroom, stretching, anything. I decided to try to pick up my pace for the last 25% of the run and was shooting to run around an 8:30 for those, lost the pace on one of the miles, but gained it back on the final mile with an avg pace of 8:24 for the last 6 miles. I wore my new compression socks for the first time on a run and I'm going with my theory they helped me out.:)
Breakfast- I had oatmeal, banana, a tiny bit of natural PB, and coffee, with skim and sugar
Fuel- Took my 20 oz handheld bottle with half powerade and half water (they are passing out Powerade on the marathon course). I only drank every 2 miles for the first 16 since that is how the water stations will be spaced out. I refilled at mile 8 with reg water and again at mile 16, so I was averaging drinking 20 oz every 8 miles. I drank at mile 17 with my fuel, and then about every mile until the finish I think. (I'm still debating whether or not to carry my 20oz handheld at the marathon this time. Last marathon I carried a throw away water bottle with water that I used through about mile 8 or so and then ditched it. I really liked having it). I did my regular 100 calories per 6 mile- mile 6 was a Clif gu shot, mile 12 was clif shot blok, 3 of them, and then at mile 17 I did another Clif gu shot (took that one a mile early since I was only doing 22 and wanted the extra calories a little earlier). As SOON as the run was over, I took aleve, ate a half of turkey sandwich on wheat, and another banana. About an hour later, I took an ice cold bath, followed by the hot tub. I feel pretty good today- legs are a bit sore, but nothing like how sore I was with my 20 milers training for Savannah. My overall pace for the run was 8:55 including the 10 min first mile.
Now let the taper begin! Woo-hoo!!! :) Hubby and I went out last night for a few hours with another couple and I think I celebrated too much with wine. Don't think that was the best post-race recovery beverage. Looking forward to a day of no physical activity- legs are propped up for now at least, still in PJs with my coffee, and the sun is out for two days in a row! :)