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