My Long Run Routine
|My Last Long Race - a Trail 1/2 Marathon on 2/11/12|
Yesterday I ran 18 miles. I tested out my race day routine, making sure that I have a good plan for a long race. I don't know when my next long race will be, I just want to be ready.
I divided the 18 mile run into three parts of 6 miles each and ran easy, a little harder and as fast as I thought I could handle for the last 6 miles. I didn't watch my pace on the Garmin much, though, and ran more by feel. This was partly because of the wind - 18 miles of it! It's kind of funny to be running into the wind when your legs are moving, but your body isn't making much progress down the trail! It felt great when the wind was at my back.
I started the morning with 3/4 cup oats and just topped it with sugar instead of the usual assortment of healthy, yummy toppings - sticking with plain jane today. During my run, I had water every 2 miles, vanilla GU every 4 miles and Gatorade at mile 6. If it were a race, I'd continue with Gatorade in between those gels. It was 57 degrees and windy.
After 4 miles, I took off my overshirt and I was comfortable in a short sleeved shirt and skirt. I like my North Face Eat My Dust running skirt because it has 3 pockets - I like pockets since I usually carry my key, phone, pepper-spray, a small cloth for my nose (tissues fall apart) and the gels, too.
There's a place on the bottom of my feet that is prone to blisters so besides putting Body-glide on my waist, etc., I also put it on my feet. That, and petroleum jelly underneath my Experia Thorlo socks kept the blisters away.
I felt good the whole way, but I noticed my feet dragging a little later on. However, I was still able to pick up the pace and make it a progression run. My last mile was the fastest at 8:52/mi. pace. Average for 18 miles: 9:27/mile.
After the run, I drank some chocolate milk and stretched. I haven't taken an ice bath in at least a year and haven't noticed any difference so I don't mind skipping that little bit of torture!
The night before, I ate 3 homemade tacos and that day, I didn't eat anything out of the ordinary (didn't increase carbs or water) - not a problem for this long run that lasted about 2 hours and 50 minutes.
How about you? How are your long runs going?