50K in 5 Weeks: Time for a 22 Mile Run!
Yesterday, I ran 22 miles. Before the run, I hit a glitch or two which caused me to start a little later than planned. First, I had trouble fitting my phone and my phone battery charger into the water belt I planned to use. Then I was reminded that gels don't mix well with water after I squeezed the gel from two packets into a bottle I had planned to carry.
So instead of using a belt, I filled my Camelbak pack with 40 ounces of water, stuffed 6 Tri-berry GU gels into two skirt pockets and put the 10 ounce bottle of water with 2 gels in it on the front porch. I started the run in my neighborhood and ran to the park later.
I drank the gels in the water bottle at miles 5 (porch stop after running 1 hour) and 7 (porch stop) and ate one gel at miles 10, 12, 14, 16 and 18. I didn't finish the gels for one or two miles in order to give my stomach time to digest them. My stomach felt fine the whole time.
|I Never Grew Tired of the Taste of the 7 Tri-berry Gu Gels that I Ate|
It was warmer this week than last week so I ran this 22 mile at a slower pace (12:19 min/mi ave pace this week vs. 10:57 for 20 miles). For this 4.5 hour run, I had 760 calories and 195 grams of carbohydrates. Aiming for at least 30 mg of carbs per hour, I had plenty of carbs, felt strong and had no stomach troubles.
Before my run, I had coffee with my oatmeal 2.5 hours and 4 Glukos tabs for 20 mg. carbs just before running.
I broke the 22 miles up into smaller chunks and focused on each shorter distance. That helped me mentally. 22 is a lot to wrap your brain around!
Today it was cooler outside and I felt great so I ran a little farther than planned and ran 13 miles. I was happy that I ran an average pace of 11:19 - exactly one minute faster pace than yesterday. What a difference the weather makes!
I hope that the 22 miler followed by a 13 mile day will turn out to be good preparation for the 50K trail race I'm running in 5 weeks - the Pass Mountain 50K Trail Race in Mesa, Arizona, held on November 12. I think I could have switched the order around to run a 13 and then a 22 miler, but this worked better for me this time.
|Blazing 7's Race in Cat Spring, Texas|
This Week's Exercises
Monday: 10 mile run with hill repeats at the park, exercises: squats, etc.
Tuesday: 8 mile run with strides
Wednesday: 12 mile run (during run, I ate a rice crispy treat that wasn't enough fuel so at mile 9, I stopped at home for a Glukos gel that made me feel better after 1.5 miles), 30 minute fast walk with my husband afterwards
Thursday: strength training with weights
Friday: 22 mile run that felt better than my 12 miler (always bring plenty to eat!), Viking ABC Core Video
Saturday: core WO, 13 mile run, during run: 1/3 cup rice and 2 pieces of taffy!
Total Running Miles: 65 miles - I think that's my highest mileage week ever!