Monday, March 19, 2012

Monday Long Run

  Well the torrential rains have begun! We are expecting between 5 to 10 inches of rain over the next few days. I have 125 trees in the ground and 75 waiting....
  I had the 20 miler on tap today. I prepared by staying well hydrated all day yesterday and consuming some extra carbs.
  I ate a bowl of oatmeal with my chia seed and raisins for breakfast and downed 16 oz of OJ. Then I worked for a couple hours and by 9 O'clock I was on the treadmill shooting for 20!
  The pace was all in base pace-5.9mph to 6.5mph. I did a 12 minute warm-up and then 12 minute intervals increasing by .1mph. When I got to 6.5 I realized the heat and humidity was going to cost me....I began to struggle but finished the 12 minute segment and then went back to 5.9 and started the 12 minute segments again. This time I went through 6.4 and this pace was slightly taxing. I held on and went back to 5.9 and started the segments again. I began to really work in mile 19....I sweated profusely the entire way....I refilled my water 2X and took three gels. I finished in 3:16:54 that's averaging around 9:51's so I am very pleased with this effort.
  The temp in the garage is prob 70-72 and the humidity nearly 100% so this definitely added to the stress factors. So my next "long run" will be in 12 days. I plan on running a HM and I will do a mile warm and cool that day. I haven't yet decided on goal times but I do know I will be running my best! I hope Spring is springing in your neck of the woods! Peace!

2 comments:

Marlene said...

Breakfast sounds tasty! :)

Nice job getting your long run done. The 12-minute intervals sound like a good way to help pass the time.

I hope the saplings are doing well!

Jill said...

Excellent job getting in that long run!! At least now you're acclimated to the heat/humidity should it occur in the marathon. I almost melted to death last weekend in 86 degree heat. Sucked!

25,000 in

    Today I reached a goal I thought never attainable. In our local running club, back in the 80's, were a couple of guys who had reach...