Last week, I logged 19.6 miles of running. I managed to run 10.25 on Saturday. A feat, I never thought I'd be able to do.
My plan called for a easy run (none are there yet) for an hour. I decided to "over rule" the plan as the race is in less than 3 weeks and I wanted to do atleast one double digit run before hand. While I was happy walking the run last year, and actually made pretty good time walking, I am not walking this year(except the aide stations).
I went to the bay and parked and a point where I could run out a set distance, and come back to my car, to get another bottle of fluid, if needed,
I made sure to do my warm ups, turned my ipod up to block out everything and took off. At mile 1, I noticed I was running a 10min/mile and wanted to slow down as this run was about running further, rather than faster. I ran all the way to my turn around point, which was 2.5 miles out. I have found if I use my inhaler between 2.5 to 3 miles, I have no shortness of breath. I also decided to practice my nutrition and used a gel at each 2.5 miles as well. The return 2.5 was full of "defensive" running- lets just say, tourists on beach cruisers are dangerous. The rental shack must not be telling these people rules of the path- single file, stay on right side of path, etc as many families were 3-4 wide, barely fitting together -enough of that rant :)
I made it back to my car in 59 minutes total, for 5 miles, and was sweating, a lot! For the next loop I took Gatorade Pro as it will be what is on the course and I'm using it. Last year I carried another drink product that required me to stop and mix it, which resulted in me not drinking enough. The first section of this loop was painful! It had warmed up and was humid. It was much slower between 12- 12:30 min/mile pace. By the turn around, I had ran out of fluid. I stopped at the lifeguard stand to see if they had any salt packets (no) as I was getting a bit dizzy. When I got to the hotel bar (0n the path), I poked my head through the window and asked if I could please buy a coke and some margarita salt, They said ok, but I had to be let in the gate to buy it. At $4.25, I think it was the most expensive Coke I have ever had) It was also the most beneficial one I have ever had as it perked me back up. I put the salt in my bottle and the bartender filled it with ice cold lemon water, which tasted really good. This was around mile 7.8. After drinking the coke, I set out to get back to the car as fast as possible. i made an effort to pay attention to where and how my feet were landing as when I fell and sprained my ankle, I was fatigued and not paying attention.
The last mile I was able to push my pace and finished 10.25 miles in 2:05, My garmin said my last lap pace was a 9:05min/mile.; After I had the salt, I felt much better, so I really need to make sure I take a salt pill every hour. ( I am a very salty sweater. Last year at the end of the race, my face looked like someone had dumped a salt shaker on my face) Coach says depending on weather temps on race day, I need between 500-1000mg of sodium per hour. I did a long bike ride and took one pill every hour and it did make me feel much better. I'm sticking with the one pill and have other items to get enough in.
I did this entire run in my Nike Frees, which I love! (3v3) I was worried I would need my other shoes to run this far, but my feet did not hurt at all. With this run done, the Free's will be my race day shoes. I did buy a pair of Brooks Launch, but just like my old "regular running shoes" my hips hurt after wearing them. I have no pain at all when wearing the Free's.
I was exhausted though and came home and laid on the couch, under a blankie :).
Sunday, I rode the 20 mile bike path ride and my quads were having profanity laced thoughts! I can ell something has changed as I did not worry about the hills. I just shifted down and spun up them thinking it would be good training for the hill that is at mile 42.
I'm making sure to fuel my body and have been making a curry chicken salad to eat after workouts.
It really is a chop and dump in bowl. I have added various veggies, but this is what I did today
1 chopped chicken breast ( I grilled a family pack ahead of time for grab and go meals)
2 celery sticks
1 Persian cucumber
bit of red onion, chopped,
put that is a bowl
in a cereal bowl I put about 1 tsp of Curry powder with a dash of cayenne pepper, black pepper, and salt (only due to training) I mix in about a 1/8 c Mayo, and stir ( do not use "light" mayo as it has more sugars and "stuff" vs regular. Mix that in with the rest and serve it over raw Kale
I was able to get 3 meals out of this
Hope everyone is having a great week!