I’ll start by saying, what an incredible run today. Not only was it my longest training run to date at 14 miles, it was my longest run ever! Bonus, I didn’t die! As a matter of fact, I feel like I thrived during it.
The long run strategy
I had a plan for today’s run but I was not confident as I started out that I would be able to execute it. To start off, it was kind of cold (somewhere between 44 and 51 degrees depending on which app I looked at) but expected to warm up considerably during the run. I wore a fleece lined pullover top over my tank top and gloves to start my run. I was thankful for both, as my hands were numb during the warm up miles. I peeled off layers between miles 4 and 7 to loose the gloves and pullover.
The workout plan for today’s long run consisted of 6 miles at marathon goal pace after the first 5 miles run at an easy, conversational pace. Then, I’d back down my pace again for the last three miles to a conversational pace.
I felt like my legs were slogging along and my heart rate was too high for my first easy effort. I backed off my pace even further since I knew I’d be picking it up later in the run. I wanted to conserve that energy as much as possible because at that moment I was not confident I’d be able to maintain it. I had programmed my run plan into my Coros watch and I could feel it buzzing on my wrist but I just ignored it. I assumed it was telling me to speed up but I didn’t care because I wasn’t going to anyway.
The path I often run is an out and back style, so today I would run out 7 miles and back 7 miles on the same path. There are rolling inclines and declines along the way and I know that the outgoing miles are always harder than the returning miles because of incline.
Following the run today I looked at the total elevation gain and was surprised to see it was 653 ft of gain. I had no idea it was that much on this path as I increase the outgoing miles. It’s not a mountain but it’s far more gain than I used to run on my beach path that I think maxed out at 40 ft. I know it’s going to pay off for my upcoming half marathon tune up race in a couple of weeks though where there are several hills.
Workout outcome
Although the run started off questionable I was able to gain speed and stamina the longer I ran. By the time I got to the start of my marathon pace miles I was ready to run a bit faster. My pace bounced around a lot at first; going from too fast to too slow. Eventually, I settled in and when I checked my stats at the end of the run I found that I ran those 6 miles exactly on target marathon goal pace.
I find this happens a lot, so when I’m in the midst of a run and my watch keeps buzzing at me, I don’t stress about it. I just adjust if I’m able to at the moment and let it all work itself out along the way. I usually end up on target when I follow this plan.
Fueling the long run
It’s a natural part of my personality to always over prepare when it comes to snacks. Maybe it’s because I eat a plant based diet and I can’t always rely on there being appropriate snacks available, so I always have snacks of my own stashed away in my pockets or purse. So, why should my runs be any different?
I brought four gels, four salt tabs and two Vans waffles on the run, along with 32oz of electrolytes in my hydration pack bladder. I took in a Huma gel at miles 4, 7 and 12.5 and I ate one waffle at mile 10. Since I have electrolytes in my water I didn’t take in the salt tabs until the later miles. Then, I ate the second waffle as I walked the half mile back to the car.. The only gel I didn’t take was the Maurtens gel that I had on me just in case I didn’t want a Huma flavor or the waffle.
Following the run I drank a chocolate Skratch vegan recovery drink and ate a peanut butter and chocolate Nelly’s protein bar. It’s been a few hours since my run and all bodily systems are working and I haven’t crashed, so I’m calling my fueling strategy a success. My husband was shocked to come home hours later and find I wasn’t napping.
The only thing I plan to alter is that I will increase my hydration in the days prior to the long run. I drank an extra bottle of electrolytes each day and increased my water intake starting on Thursday. However, at the end of my long run I was crusted with salt on my face and neck. That’s typically a sign that I’m losing more salt than I’m taking in, so I may need to either boost my pre-run hydration and electrolytes or add salt tabs earlier in the run along with the gels.
Overall impressions
I went into this run a bit apprehensive because it was a new distance and incorporated harder running for a segment. Now that it’s done, I am so happy with how it went. The hours flew by as I listened to Harry Potter and the Goblet of Fire. I felt like I was in a zone and just moving along somewhat effortlessly after the first few inclining miles.
This is going to be a challenging week coming up, so I’m glad to have had this positive experience going into it. Thanksgiving is next Thursday and I have family in town. I’m the one that does all of the cooking and hosting at my home. Come hell or high water though, I’m getting my training in everyday this week, including my 7 mile goal pace run on Thanksgiving. That will be an interesting post to check back on. Hope to share a positive story with you the next day but bear with me if it’s a bit late. Please send your positive vibes and snacks, if you can spare them.
Workout
- 14 mile long run broken down as follows:
- 5 miles at conversational pace
- 6 miles at goal marathon pace
- 3 miles at conversational pace