10.26 miles, yo! [My birthday ]
I ran 10 solid miles in the rain in 1 hour and 29 minutes and 35 seconds, beating my PR by sheer seconds! [I always leave my watch on to catch the walking miles so the time above shows my cool down as well]
A special guest showed up to run a portion of it with me!! Emily! We ran the first 4 miles together talking almost non-stop about our weekends. Then we got to walk together at the end
I realized how much talking takes out of me! Once Emily and I departed, I was able to pick up my pace a bit and my heavy breathing subsided. I decided to try to hit negative splits and push myself to finish in less than 90 minutes (a sub-9-minute-mile pace), which was my time the first time I ran 10.
- 9:05 ( <— Chitter chatter, chitter chatter)
- 8:52 ( <– Left Emily and put on music. "Halleluiah" came on my iPod and I smiled the whole mile)
- 8:58 ( <– "Umbrella-ella-ella-ella" came on and the RAIN started coming down, coincidentally)
- 8:58 ( <– I started feeling clunky and was sopping wet and heavy. The run got HARD! DJ Earworm helped)
- 8:46 ( <– I got a bad cramp and drank water from my Camelbak and the cramp went away!)
- 8:57 ( <– I picked up my pace and was SO ready to be done!)
- 8:42 ( <– "No Air" came on just as I was gasping for air and sprinting in the last half mile)
The thrust of speed really wore me out! I’m so much more tired today than I was after 11.88 last weekend. But I did think my fuel support help give me energy.
I tried to make Emily + Casey’s homemade sport drink. Alas, we did not have any SUGAR in our house! We did have this organic palm sugar I got as a sample a while back. I’m not really sure how it’s different from regular sugar – probably just processed differently, but it should have the same carbohydrate/sugar levels.
I was running late and had no time to research CHO and hydration recommendations and all of my sports nutrition escaped my mind!! I threw in 1.5 tbsp of sugar, 1/4 tsp of kosher salt and some lemon juice into hot water, then added ice to cool it down and poured it into the Camelbak.
It tasted AWFUL!! But I do think the extra calories and consistent water helped me keep my pace going. Next weekend I’m going to plan it all out better and review my sports nutr materials! I just about finished all 5 cups of water throughout the run. I’m torn between having a weaker fuel mix and drinking it from the start and having plain water and chewing something (a date?) later in the run. Anyone have any thoughts on that?
And before I left, since it had been 3+ hours since breakfast, I ate a date. Love these pre-workout!
Once home and showered – at 3 O’CLOCK! – I was more than ready for lunch!! You know exactly what I wanted:
The frat guys were hanging out with Matt while waiting for their flights. Don’t think they were too interested in my smoothie
Topped with some vanilla Galaxy Granola
I took this amazing lunch over to a big arm chair and watched a Glee. Total relaxation!! Also iced my foot, which is doing really well and responds wonderfully to ice and IB profin right after my long runs.
This day has somehow slipped out from me again!! I’m saving grocery shopping for tomorrow and have a low key dinner planned. I’m already hungry again! I guess the speed bumped up my metabolism more than usual.
See you in just a bit with dinner!