fueling the long runs

I am lazy.  I know this.  I am (sometimes) ok with it.  I did not want to get out of bed to do a long 10 miles in 70 degree weather, and something ridiculous like 98% humidity.

  

So, I went on the treadmill before work to battle it out.  Even in the gym it was hot!  At my work we are lucky enough to have a small gym, equipped with a treadmill, a bike, weights, and a few other items.  There is a thermostat, and I always thought it controlled the temperature of the room, so I go in, put it down as low as it can go - 65 degrees.  It seemed to be broken, it was still saying 80 after I finished my run!

Running on the treadmill gave me the opportunity to try out gels again.  I tried one once before, last year during my marathon training - it almost made me throw up.  It was so sweet, the consistency was gross.  Yuck.  I have had a Vanilla Cliff Shot sitting in my cupboard since I got it at one race or another and thought, a treadmill long run is probably the best place to try it - I'm close to bathrooms if I need it! At about mile 6, I teared open the package, not looking forward to swallowing it - with a water bottle in  hand - I did it.  Held my nose and gulped. And you know what?  It tasted like pudding!  I was amazed.  What have I been missing out on in all my long runs and races.  They are so easy to open, the are so easy to eat.  And vanilla tasted amazing!  I am back on the gel bandwagon!

Treadmill run:

0-1 miles - 6.0

1-3 miles - 6.3

3-5 miles - 6.5

5-7 miles - 6.7

7-9 miles - 6.9

9-10 miles - 6.5 (this last mile I increased the pace towards the end, but cannot remember how much exactly.  I know I did the last 0.1 at 7.5)

Total Time: 1:32:14, average pace 9:13min/mile

I wasn't planning on upping my speed so much, it was just so boring, I needed some excitement, that and the fact I wanted to get off as quickly as possible.  

My legs are still tired, and this run was two days ago!  Ooops!  I am resting up, over the next few days I am planning a 3 (maybe 4) miler, 8 miles, then 18 miles.  The 18 miles has to be done!  Even if I walk all of it!

unmotivated

I know I complain a lot, but this weather is killing me.  I can deal with the heat and humidity in summer.  But it is the middle of November!!!!  It should be cooler!  I am over it.  I think it is making me really unmotivated to run.  I am sick of waking up really early, and I can't run at night, as it is dark at 5:30pm.  Blah.

I did do a treadmill interval run today, it was good, my legs were getting a little tired at the end.  This is what I did:
5 minute warm up at 6.0 (10min/mile pace)
3 x 1.5 mins @ 8.5 (7:04min/mile) with 1.5 mins at 6.0 (recovery)
3 x 1 min @ 8.5 (7:04min/mile) with 1 min at 6.0 (recovery)
3 x 45 secs @ 8.5 (7:04min/mile) with 45 secs at 6.0 (recovery)
3 x 30 secs @ 8.5 (7:04min/mile) with 30 secs at 6.0 (recovery)

That brought me to about 27:30mins, so I ran at 6.0 until 30mins, then at my 'race pace' to get to about 4.5 miles, then upped the speed a little for the last 0.5 mile.  In total I ran 5 miles in 43:30.

It was good, very do-able, which may mean I can increase my 'run' effort.  I think I will keep the recovery effort the same, and just try to go a little faster.

Maybe tomorrow I will go out for a run… A cold front should be coming next week - in time for Thanksgiving!!!

instagram

I decided to join instagram.  I have no idea why.  I will see what the fuss is about.  I don't really know how to use it.  We will see how long this lasts for.  I think my name is brightsuzanne…

I went for a run this morning.  I love it when I can go out at 10am and it isn't too hot.  74 degrees, and only 38% humidity!!!  Amazing!  It was windy, which actually felt really nice.

Split	Time	Distance	Avg Pace
Summary	36:31.9	4.00	9:07
1	9:24.0	1.00	9:24
2	9:04.6	1.00	9:05
3	9:11.0	1.00	9:11
4	8:49.8	1.00	8:50
5	:02.5	0.00	8:39

I was going for an easy run, but I felt good, so tried for 'race pace'.  Which I now know will not be this marathon coming up.  There is no way I can run a half marathon the day before, and then break a 4 hour marathon.  I think my latest goal is under 5 hours - but if I complete it I will be so happy.

Shoes!

All my running shoes since I started running.  My first pair where Nikes - just a cheap version from a normal shoe store, then went into the Nike Frees, then to the Lunar Glides.  Then I feel in love with the Saucony Kinvaras - now I am trying out the Brooks PureFlows.

I have only run 6.5 miles in the PureFlows - but they felt amazing.  I ran about a mile on the treadmill, then remembered I was meant to be seeing how they felt on my feet.  I had completely forgotten that I was wearing new shoes, they are so comfortably.  I will try them out for an 8 miles run tomorrow, then possibly my 11 mile run on the weekend.  Love new shoes!

disappointed

Today I got upset at myself.  I had planned to run 17 miles.  I gave up after 10.5.  It was hot, it was humid.  Basically I just fed myself a lot of excused, and when I got home I wanted to cry.  I should have pushed myself - my body felt fine.  It was all in my head.  (and partly the humidity).  I should still be happy I ran 10.5, but I just feel like I let myself down.  I am so disappointed at myself.  I needed to cheer myself up.

I went to my local running store, I wanted to look at new shoes.  I tried on the Brooks PureFlow 2s.  They fit so nice!  I bought them - in diva pink!  Love it.  I decided to take them onto the treadmill, I was going to get my 17 miles, even if I split it up into 2 runs.  I ran 6.5 on the treadmill, for a total of 17.1 for the day.  I feel a little bit better about my day, but I am still very angry at myself - hopefully this is a feeling I will remember and will not give up again!

My run this morning was going well, I was trying to stay nice and slow, around a 10:30min/mile pace.

I had a busy weekend of running - more than what I have done in the past, my 'week':

Saturday:

3.25 miles

An Easy run:

Split	Time	Distance	Avg Pace
Summary	30:31.8	3.25	9:23
1	9:34.5	1.00	9:35
2	9:12.0	1.00	9:12
3	9:30.1	1.00	9:30
4	2:15.2	0.25	8:53

Sunday:

6.2 miles

Tempo

Split	Time	Distance	Avg Pace
Summary	54:56.1	6.20	8:51
1	9:06.7	1.00	9:07
2	8:53.8	1.00	8:54
3	8:15.4	1.00	8:15
4	8:46.4	1.00	8:46
5	9:11.4	1.00	9:12
6	9:00.4	1.00	9:00
7	1:42.1	0.20	8:26

Monday:

6 miles

Easy

Split	Time	Distance	Avg Pace
Summary	58:46.5	6.00	9:48
1	9:50.0	1.00	9:50
2	10:02.5	1.00	10:03
3	10:16.8	1.00	10:17
4	9:53.1	1.00	9:53
5	9:20.3	1.00	9:20
6	9:24.0	1.00	9:24

Tuesday:

17 miles - split into two runs, 10.6 and 6.5

Split	Time	Distance	Avg Pace
Summary	1:50:39.0	10.60	10:26
1	10:41.6	1.00	10:42
2	10:41.5	1.00	10:42
3	10:30.1	1.00	10:30
4	10:25.8	1.00	10:25
5	10:11.9	1.00	10:12
6	10:29.9	1.00	10:29
7	10:16.9	1.00	10:17
8	10:30.6	1.00	10:31
9	10:27.2	1.00	10:27
10	10:25.1	1.00	10:25
11	5:58.5	0.60	9:58

The 6.5 I did at the gym on the treadmill.

I started for a mile at 6.0, then upped it every mile 0.2, ending at 7.2.  I felt good.  It ended up being tough, but my legs felt great.  I was a touch under 60 minutes for the 6.5 miles.

Anyone ever split their long runs?  I feel that it is ok, not all the time, but just once in awhile.  Especially as I am training for multiple races over 4 days.