One of the benefits to training over the winter months is that it stays cooler for longer. Therefore, I can sleep in a little longer and start my weekend runs a little later. I don’t need to beat the sun and the heat like I did during the summer months.
Long run recap
I started my run at 8 A.M. It was mostly cloudy and 55 degrees with no wind. A light overshirt and capri pants were plenty warm enough for this 11 mile long run. I started off with music because I was feeling good and switched to my Harry Potter audiobook about two miles in to slow my pace.
I was having too good a time running in my NEW SHOES! Yes, I knew I would find a pair of the Saucony Endorphin Speed 3’s on the return shelf but honestly, I didn’t think I’d find them so soon. I stopped in on Friday, as I normally do and there they were, in my size and just waiting for me. Not sure I’m thrilled about white but it’s better than black. Plus, the soles and parts of the shoe glow in the dark. How dang cool is that?!
So, of course you can see why it was so hard to keep my pace easy on today’s run. The shoes were perfect. They fit great with no heel or foot slippage and with a wider toe box in this version my toes and forefoot had plenty of room even after 11 miles of swelling.
Even with the awesome feeling new shoes I was able to keep my training run within my aerobic training zone for nearly 80% of the run. My average cadence remained at my normal 179 rate and my pace remained in my zone 1-2 for 98% of the 11 miles. In the end, my average pace was 8 seconds per mile faster than my max goal conversational pace, so it was a little fast to reap the benefits that a long run aims to reap.
Fueling strategy – pre, during and post
I had a complete fueling strategy planned for today, starting with my standard full breakfast before I left the house. For me, a full breakfast consists of a ½ cup of beets with one teaspoon of Cinnamon Pear balsamic vinegar, an Eziekel english muffin with almond butter and a cup of coffee. I eat this meal about 2 hours before I start running. I also have a banana in the car on the way to my running spot.
Today, I used two caffeinated gels; one at mile 4 and the second at mile 8. I experimented with the caffeinated Maurten’s gel first. My second gel was a 2x’s caffeine Huma gel in Cafe Mocha flavor. It might have been a lot of caffeine for one run but I was concerned about the distance. I wanted to make sure I had enough energy and did not want to crash.
The strategy worked and I did not experience any ill effects, GI issues or crashes. Next week I plan to substitute my first gel for a non-caffeinated variety and use a caffeinated one later in the run. My hydration consisted of electrolytes in my hydropack. I brought about 32oz plus the ice that melts and I still had about 10 ounces left when I got home which I drank then.
Between gels I took in some extra salt and electrolytes in the form of SaltStick FastChew tabs. I took two tabs around mile 6 and just one at mile 9 1/2 because one tablet bounced out of the pill container I was using when I opened it while running.
Post run recovery
Oftentimes, I’m hungry right after a long run. However, today I was not hungry at all. I brought a shaker bottle with a serving (12 oz) of Skratch Vegan Chocolate Recovery drink which I drank while I did a post run stretch at the car. It was enough to restart my hydration and start to replenish the nutrients I knew that I needed for recovery.
Once home I started my full recovery efforts. Again, I had a plan so I could ward off any lingering swelling or DOMS tomorrow.
Here was my plan:
- Legs up the wall for 10 minutes
- Foam roll legs and hot spots (calfs, achilles, quads, hamstrings and hips)
- Shower & sit in an Epsom Salt bath for 15-20 minutes
- Compression socks for double the time time I was running (approximately 4 hours)
- FOOD!
- Feet up and nap if I wanted it
Post run meal
I had prepared a lunch for myself the night before. However, I had absolutely no taste for what I had made. What I really wanted was a Chipotle Veggie Bowl, so that’s what I got. I always order the same bowl: brown rice, black beans, peppers and onions, mild and corn salsa, guacamole and lettuce. The guy who made my bowl was awesome. It was huge and had a ton of guacamole. I have a new best friend at Chipotle.
I also picked up a small bag of tortilla chips to go with my bowl. I must have really needed that salt replenishment because it was three quarter’s gone by the time I got home.
The rest of the afternoon consisted of sitting on the couch with my feet up in my compression socks, eating my Chipotle bowl and watching Only Murders in the Building on Hulu. I don’t think I could have scripted a better afternoon following a lovely long training run.
Workout
- 11 miles at conversational pace