Sunday, February 16, 2014

Long Run Recap & Mental Strength

My long runs have been going great - fingers crossed they continue that way. Yesterday, I was forced to run the gym track again. I'm "secreting" that this will be the last time I have to complete a long run on the indoor track until next winter. 73 times around. Fun times.  

8.1 miles - average pace: 9:49

Mile 1: 9:28
Mile 2: 9:28
Mile 3: 9:34
Mile 4: 9:34
Mile 5: 9:46
Mile 6: 9:46
Mile 7: 9:56
Mile 8: 9:52

The way I get through these somewhat monotonous runs (the scenery never changes, so you're forced to focus solely on the run) is by breaking it up into two mile increments. I reevaluate my form, how my legs feel, my speed etc after every two miles. Splitting the run into 4-2 mile runs makes it a little more bearable since I'm not able to zone out as well on a short indoor track. 

According to the pace calculators online, I should be running my long runs at a 10:09-10:29/mile pace (goal half pace is 9:09). I'm running faster than that, but the important thing is that I feel good while running. I do get a tad slower as the miles past, and any real runner is shaking their head at me for that, but I'm running with minimal discomfort and that's what I'm focused on.

The rest of the day was spent re-fueling and running errands. It's common for people to gain weight when training for half and full marathons because we become 'run'gry (cute, huh?). The actual truth is while fueling up pre and post runs is important, there is no need to empty your fridge every time you lace up your sneakers. Just make sure you eat enough carbs beforehand for energy (veggies are carbs!) and protein afterwards to help your muscles recover.

Lunch: 1/2 turkey sandwich on ezekiel bread with an apple and greek yogurt
Dinner: Grilled chicken, veggies, 1/2 sweet potato with a boxed salad
Dessert: Personal Mint Chocolate Chip cup

Eat (mostly) clean

What tips do you have for getting through long runs? 

How do you re-fuel post runs?

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