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.
Splits!
- 9:17
- 8:52
- 9:05 ( <— Chitter chatter, chitter chatter)
- 9:02
- 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)
Wheeee!
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
Kale, 1 frozen banana, 1 cup 2% milk, 1/2 tbsp chia seeds, 1/2 packet Chocolate Amazing Meal, tsp honey
Topped with some vanilla Galaxy Granola
I was feeling super hungry, so I added a slice of Flax Oat Bran with Nuttzo and a drizzle more honey (we recently restocked our honey and my gosh it’s delicious!)
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!
{ 59 comments… read them below or add one }
Well done on the run and the splits! Hehe, it seems everyone had good running days today (I did a half marathon
).
I find what works best for me is just sipping plain water when I need it on long runs, and if I’m flagging, I have some raisins. It works like a charm!
Congrats on your half Freya!!
Wow! Good run!
That smoothie looks so good and super green. I need to get a blender so I can start making me some green smoothies. I miss them.
Woah – 10.26 miles! Congrats! I love how music pumps up the pace of runs:)))
Somehow, I can’t help thinking those frat boys woudl do well to have a green smoothie every now and again!
Maybe you could substitute some of the milk for beer and they’d drink it?
Wow, nice run! Good for you. It always feels good to accomplish something like that. Enjoy your evening!
Congrats on such a great run! I love how you ended the distance number
Congrats on the great run!!! You’re going to rock the half marathon
Regarding sports drinks – I honestly think that coconut water is the best thing out there. I’ve never tried anything homemade, but I can definitely vouch for the coconut water. I know its a little $$$ but when I go for long runs or really exert myself in an exercise and drink it, I don’t feel the sluggish effects throughout the day at all. It makes me feel very hydrated. I combine an individual “juice box” of it with water and drink it throughout my run and I never feel sluggish. Definitely give it a try!
I have yet to try coconut water! Do you drink it for recovery or during your runs?
I’ve actually had some before, during and after. I definitely think that drinking it during and after works REALLY well. Like you, I always do a green smoothie after long runs, and I’ll use coconut water in that. I also drink it whenever my stomach feels off – it somehow settles it almost immediately. Or just on days when water doesn’t seem to be enough (like if I had too much salt the day before, or a few too many glasses of wine
). Its just a great recovery drink. I normally don’t promote things so much but I really think its effects are amazing.
I will have to give it a try!
Nice job
I always feel like water by it’s self really hydrates the muscles and helps burn off the lactic acid.
Way to go! Sounds like a great run. I haven’t trained for a race in several months, and your posts make me want to get out there and start training again. I miss it! Especially the feeling afterward.
Way to go!! Sounds like a spectacular run. That smoothie is definitely GREEEEN!! Hope you get some good r+r in the rest of the day
Congrats on a 10.26 and enjoy your post run day. I am planning to copy your glorious green siab manana. Yum.
oh, and I completely prefer water when running. If I run over 5 miles, I make sure to stop for water at least every three miles. Clif shot bloks or sport beans always worked great for me with the water. I’d take half a package every 4 or 5 miles or so.
So the VIta-Mix…..is it worth the $? I am so close…..but it is a lot of money for a blender.
Yesssssss. The texture is so much better and it’s so lightweight and easy to clean and all that jazz!
I like water when I’m running. Recently I’ve been trying these Sports Beans and I really like them. They give you a burst of energy and are really easy to eat while running. They taste just like jelly beans to me!
I’m so jealous of your smoothie! I tried to make one this afternoon after my run, but both of my blenders weren’t working… how does that happen??
Your splits are awesome! Can’t wait till I’m that good
Woo hoo!! Aren’t you so glad that you went out there and ran your 10 anyway?! You are going to kick some major bootay in your half.
Also, what brand is your green running shirt? I really like that it has thumb holes and the fabric looks super comfy. Thanks.
Yes!
And it’s Old Navy and I LOVE it
Awesome job – -you’re going to kick the half Mary’s butt!
I miss lazy afternoons like that, curled up in PJs, as its not QUITE as cozy when you’re in a hostel lounge room instead of your own house. 
I’ve been reading your blog for a while and just started to make GM’s and let me tell you…I have been missing out big time! They are so delicious. I stumbled upon this blog the other day and not sure if you knew about this http://fedupwithschoollunch.blogspot.com/. This teacher is eating school lunches for a year to report back how kids are being fed.
CONGRATS KATH!!! That is seriously amazing!!! Keep taking good care of that foot.
HELP KATH!
I just bought small packets of Amazing Meal for the first time but I don’t want to use the whole thing in my smoothie. What do I do with the remaining meal to store it? Baggie? Air tight container?Refrigerator? HELP! Thanks in advance
P.S. You looked gorgeous at your friends’ wedding
In the packet it came in! I just put a paperclip on it.
Nice Run. I prefer water and dried fruit too. I usually eat dried mango but dates would be perfect too!
Congrats on that distance and time! Do you eat your smoothie out of a bowl!? That’s great! There is something so comforting about that consistency of food (I personally a huge fan of mushy cereal). Do you freeze your Kale? I can’t believe that single date lasted you through that entire run!
Yes, SIAB = “smoothie in a bowl”
Don’t freeze my kale – buy it fresh at Harris Teeter.
And the date didn’t carry me the whole run – that’s what the sports drink was for!
Congrats on your run! Dates are great for running, I have taken them along many times. Also sometimes on the longest runs I’ll take a couple of fig rolls (if I can find some made from real ingredients). I’m training for a half in May and then a full in October and my stomach hates sports drinks ( I do also take gels along).
Awesome job on the run, those are some speedy splits!!
your smoothie is SO GREEN! such a pretty color
i’m glad you got a good run in…i’m so jealous of your runs!
Great job on the run! I’m curious how you clean out your camelback after putting something besides water in it?
I just rinsed it out well. If I’d put something really sticky like plain OJ or something I’d use a heavier soap. I think it’s also dishwasher safe!?
i thought of you a lot today! because i was running my half, and because i saw that GREAT HARVEST was handing out bread at the end! cinnamon chip . . . delish!
you are going to have so much fun at your half. i can’t believe i couldn’t trade just that ONE NIGHT — wish i could be there!
oh and fuel — i’ve done so many different things. for less than 13 or so, i’m good with just water or some watered down OJ. longer, and i use pieces of clif bars or granola bars (i hate gels . . . although i will break them out in a marathon). during the race today i just took the gatorade — an ounce or two probably every 3-4 miles. worked fine even though i don’t usually use that stuff.
I drink water and eat raisins for fuel. That way I get the nutrients and can drink but not to the point of needing to pee mid-run.
What a great run! You rock girl
yeah, i’m sure none of those dudes were interested in your smoothie….
Congrats on the amazing run, Kath!
Looks like you had a great run, Kath!! That’s awesome!!
Wow, your run is inspiring! I want to step up my level of running (I have run a few 10ks but am itching to run a half marathon!). I wish I had a running partner, but I really have no friends (or husbands!) who are into running
Oh well.
Congrats on your new PR girl!!! 10 miles is HARD!!! And the farthest I’ve ever ran. When I was running long distances like that, i would generally have watered down G2 (the gatorade that has less calories and sugar) and some Cliff Block shots or some other sort of thing like that.
Your green monster is so GREEN and vibrant!
Wow. What a run!
Smoothie looks and sounds delish. YUM!
Sounds like a great run!
Made my first green monster today with kale, bananas, and strawberries! Delicious!
So I want to try the green monster but I’m not a huge fan of bananas and I know if it isn’t delicious I won’t make it often. Do you have a suggestion for a banana substitution?
Avocado!
Is IB profin the same as ibuprofen or is it a different anti-inflammatory?
Yeah. I probably spelled it wrong.
I have never had a green monster in a bowl! It looks delicious though! I ran 8 miles today, I don’t think I could have gone a single mile further though – you are awesome! Congrats on your run!
WOW – terrific run! That’s self-motivation right there. I think it’s hard to run long distances solo, so way to go! =]
Kath,
I just wanted to say that I have been following your blog for over a year now! It’s so fun. I love to read about you, your life and what you eat and run! It’s nice to know that there are fellow foodies out there that like to keep up with their fitness and eat REAL food!
I had my first GREEN MONSTER today – your blog was the first place I ever saw it! It’s such a great idea, and while my first attempt wasn’t stellar (I blame the blender and the ratio of ingredients) it was so much fun to accomplish!
Congrats on all your running training!! Keep up the good work and long miles!
I should probably comment more now that I’ve introduced myself.
Meagan
Feel free to take a peek at my blog too
ew that drink sounds awful……..sorry but it looks like you made up for it more than enough with the post-run snack. lovely green color
-the paris food blague
I really enjoy reading your blog! I know I don’t personally know you, but you really do inspire me to look at food, fitness, and work in a better way. And what a great run! I hope to run again one day when I get healthier…i miss it. Have a great day! I just wanted to let you know that I’m always reading
Awesome job on the negative splits!
Kath, I run alot and I have found though its kinda weird that raisins and grapes work the best but I eat them while running for a little pick me up… it may be a little gross but I just tuck a few in that pocket of your shorts that it supposed to hold your keys? or in a little bag. Runners says that’s the equivalent to sports beans. I hope that helps!
MO