Saturday, July 25, 2009

Friday, July 24, 2009

Plan: 15 mile progression long run
4 miles @ 9:20
8 miles @ 9:00
3 miles - no slower than 8:20

Fluids @ mile 3, 9, 11, 13
Gels @ mile 7 & 12

Legs felt good. I was excited for this run, as I'm feeling stronger, and I wanted to test out my Nuun that I bought to drink. I ate oatmeal and a banana one hour before my run, and 30 minutes before my run I took a Hammer Espresso Gel (never tried this before, and I liked it, and it didn't seem to matter with my system that I never had it before; no issues. YAY)

I wore my fuel belt, and filled the 4 8oz bottles up with water/mixed with Nuun (orange/ginger flavor). I also filled my hand held 20oz bottle with orange gatorade, and I stashed that bottle about a mile from the house, and would pick it up when I ran by. For the NYC Marathon they will have Gatorade Endurance on the course. I am looking for that, and once I find it, will train with it for my long runs of 15+ miles or longer.

I never felt thirsty while running, but took the fluids/gels at the planned times. I drank about 3oz at the 3 mile mark, and then finished the bottle when I took my first gel @ mile 7. I took the carb boom orange/vanilla flavor, as I didn't want to have issues while running, and have been using them for a long time. At mile 9 I drank most of the 2nd bottle of 8oz nuun, and another one at mile 11, finishing that one with the gel at mile 12. At 13 I drank the last of the nuun, and when I started for the home stretch, I grabbed the gatorade bottle, and when I hit 15, I downed the 20oz gatorade. I felt strong from the beginning to the end, tho I probably could have run faster the last 3 miles, I was just happy that I was able to give it a good kick at the end. Plan was for no slower than 8:20 for the last 3 miles, and I hit 8:35, 8:25 and 8:18. It was hot by the end, and I was sweating like crazy, but again, I had more energy for this long run than I have for any past long runs. So I think the Nuun was a success. I did weigh myself at the beginning of this run and at the end of the run. Hmmm.... I still managed to lose about 2 lbs over the 15 mile run, even though I consumed 2 gels, and 32 oz of Nuun/water, and a 20 oz bottle of Gatorade by the time I got home. I did spend the remainder of the day replenishing my fluids. With Coconut Water and more gatorade.

Also, want to point out, I think todays run was a milestone. Running 15 miles. In Feb I ran 16 on the TM watching my tv shows, but I don't think I had run this far outside. Woo Hoo, and to run it strong, WOO HOO!!!

Dropped kids off at camp, and was on the road by 9:30am. Temp said 70F and humidity seemed to be low, running conditions were just perfect.

15 miles in 2:14:20 (avg pace 8:57) Avg HR 146 Cardiac Drift: 162

M1 -9:20 Avg HR 138 Cardiac Drift: 150
M2 -9:22 Avg HR 139 Cardiac Drift: 151
M3 -9:20 Avg HR 136 Cardiac Drift: 143
M4 -9:21 Avg HR 139 Cardiac Drift: 157
M5 -9:00 Avg HR 143 Cardiac Drift: 157
M6 -8:56 Avg HR 148 Cardiac Drift: 152
M7 -8:55 Avg HR 147 Cardiac Drift: 151
M8 -8:59 Avg HR 149 Cardiac Drift: 153
M9 -8:56 Avg HR 150 Cardiac Drift: 154
M10 -8:57 Avg HR 152 Cardiac Drift: 160
M11 -8:56 Avg HR 148 Cardiac Drift: 156
M12 -8:58 Avg HR 148 Cardiac Drift: 153
M13 -8:35 Avg HR 153 Cardiac Drift: 160
M14 -8:25 Avg HR 155 Cardiac Drift: 159
M15 -8:18 Avg HR 150 Cardiac Drift: 162

2 comments:

D10 said...

You are really nailing the training! Keep working it girl.

robison52 said...

Congrats on the strong 15 miler on the roads! You're training is smart and solid!! You are going to CLOBBER that New York course.