Rachel (the girl who broke her foot running with me for the first time). Her doctor said yoga would be a great way to regain the strength and flexibility on that side. And I agree. Yoga seems to be good for LOTS of things. It was a great session. The room was packed!
Then for my weekend long run that I have been anxiously awaiting! We headed down to Rockburn Branch Park in MD on Sunday. We ran here last year at around the same time and it was a great run. It is a 10k loop, very fast and runnable. I thought it would be a great way to ease back in to the 20+mile run since there were no big climbs and we would pass the car with each loop incase I was done before the 20.
The run started out in the 20s and everything was frozen. Until we were done a few hours later it had warmed up and turned muddy.
|This must be from loop 3 since I am carrying my water bottle. (see below)|
|A little section of sand and pine needles.|
|At least the mud held off until the last loop!|
|A pic of the mountain bike skills course they have at the park. I want to go back with my bike in the spring!|
|It was something new they added since we were here last year. It is closed in the winter.|
I had a mini oatmeal cake (oatmeal, bananas, chocolate chips, walnuts, and topped with PB) before the run. I didnt take anything with me for loop one since it was only 10k. Got back to the car and had 1 Gu and however much water (not enough, mistake 1). Went out for loop two without anything either (mistake 2 and I knew it almost right away). I got thirsty and started to feel low at about mile 11. I knew I was getting behind. I didnt get anymore water or fuel until mile 12.5 back at the car. So I sucked down a bunch of water, banana, and one Gu (mistake 3, I KNOW I cant do all that at once). I should have done one or the other and then 1/2hr later do the other.
So I headed out for loop three with lead in my gut and no energy in my legs. But I had my water with me, lol. It took me most of the loop to get things back on track. Last stop a the car was 1 fig newton and more water.
I ended up fueling 21.5 miles (just over 4hrs) with 2 Gu, 1 banana, 1 fig newton (about 360 calories) and not enough water a the beginning. That actually might have been enough had I been able to fuel when I STARTED to feel it instead of having to wait a few more miles to get to it.
At mile 12.5 I was nearly on pace from last year and by the end of the run I was about 30 seconds per mile on average behind what I was last year. Lesson learned. Now time to recover and go from there.
Do you have any long run recovery tips that you swear by?!