Long run – getting better!

Today’s long run was way better than last week’s! I hit about the same overall paces but just felt way less crummy (in spite of closing down the bar with some friends last night…oops). I hit the horse trail instead of the paved walking path since there weren’t any horse groups out this morning.

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It’s so much prettier (and shadier, yay!) than the manicured grass along the pavement:

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I managed 7.5 miles total and felt pretty great til the last 1.5. I am a little embarrassed to admit that I stopped with 1 to go and ate a GU 😛 I usually feel like I shouldn’t need any fuel for anything under 10 miles (especially when they cost $1-2 each!), but I’d packed one along since I hadn’t had time to eat more than a handful of cereal for breakfast. On the plus side the GU pepped my legs up and let me finish strong and I figured out a new way to close the GU back up when I only want ½:

Mini binder clips! Tear, slurp, and close like so:

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May be a bit fussy for races but worked well here – no GU in my back pocket at the end of the run ha ha.

 

I sped through the last mile & actually had the energy to do things like stretch & roll out when I got home instead of crumpling to the floor and taking a little nap on the carpet. I might actually be getting some of my endurance back!

 

Any readers have cool tips for dealing with GU/other fuel during races?

Weekly Workout

For this week’s workout, I decided to keep it fairly short and moderately paced in order to avoid over-stressing my foot.  Yasso 800’s were featured in the August issue of RunnersWorld so I decided to try them out, but only do 4 repeats instead of 10 repeats (the maximum number of reps). 

The idea behind the Yasso 800’s is that if you figure out what you marathon goal time is (or an equivalent marathon time using a pace calculator such as the McMillan running calculator), you then take that time, in hours:minutes, and run each 800 in that time as minutes:seconds.  So for me, with a recent 10k time of about 43 minutes, giving an equivalent marathon of 3:24, I should run each 800 in 3:24 (three minutes and 24 seconds).  The recovery between each 800 is just a jog for the same amount of time as it took to run the last repeat (3:24 recovery by time).  Got to love the fact that it’s a 1-number workout at least! 

 It turns out that I have some sort of block about 3:24 pace – I kept trying to relax and hit the correct splits, but kept ending up running about 10 seconds too fast.  An ok problem to have today, but it wouldn’t have been very fun if I were doing the whole 10-rep version.  I’ve had this problem before with hitting 10k pace (about 6:00 – 6:10 when I’m in shape) – it just feels awkward.  Too slow to really push but too fast to really relax and tempo it.  How do you improve your ability to hit tricky paces?

Post-workout I tried out the Cannonball routine from Coach Jay.  It’s a nice set of drills for building dynamic flexibility and it worked well as part of the cool-down.  It’s quick, fun, and requires no equipment 🙂

Oh, and I tried one of these out before the workout:

ImageMainly wanted to test it out to see if GU is an option for a pre-race snack prior to the 15k I’m running this weekend.  The flavor was pretty good – fruit flavors seem pretty safe so far (I’ve had Orange Creamsicle and TriBerry).  Anyone have any energy flavors that they think are especially awesome?  The gel seemed to settle in my stomach without any issues – hopefully it’ll work out well on Saturday!