Saturday, September 23, 2006

LVM Training: Week 5 Long Run

A black "Gym Girl" Triks running skirt bought with a $10 off coupon: $60

A 4 bottle "Endurance" Fuel Belt to hold Gatorade and a Hammer Gel: $33.95

Nailing week 5's long run of 18 miles through wind, rain, and hills...and still feeling strong at the end: Priceless

And it's too bad I don't have a photo of us after our run. I've got to get a cheap little digital camera that I can carry easily while I run. Yesterday was The Long Run - 18 miles. Ofcourse I was worried about it after what happened Sunday, but I was glad to get another chance to redeem myself, too. I met Michele at 6:00 a.m. at the rec center. We complained a little to each other, stretched, talked to Amy who is training to do her first triathlon next season, and then took off. We ran the Star Triathlon bike route with a couple of detours. We ran through Whispering Winds, Fredonia Village, and Hunter's Landing instead of staying on Fredonia road. We crossed Fredonia Rd to get to Gowen Rd around mile 5.7, and then Gowen Rd to Old Woodbury Hwy at mile 6.6. On Old Woodbury Hwy, we saw another local triathlete, Joe, as he was heading to work. As we got to the end of Old Woodbury Hwy and crossed Hwy 53 quickly to beat the traffic, we heard HONK!! - and it was our friend Laurie. The other side of Hwy 53 is Pomroy Rd(mile 7.8). As we were running down Pomroy Rd., I told Michele that I was really needing a bathroom. We laughed about it, and soon after, she had the idea to run through a subdivision that is just now beginning to be developed. As we turned into the road, we saw the bright orange Port-a-Potty, and I was extremely excited!! I got some relief there, and we continued to run. I hated to mess up our pace with a bathroom stop, but boy did I feel better. I knew we had been under a 10 minute pace, but saw that we were back over it after the stop. There were headwinds, crosswinds, hills - you name it. Michele even rescued a turtle on Maple Springs road. I never realized that Maple Springs road was a steady uphill until you get to the elementary school, but after 12 miles the inclines become extremely apparent!! We got back to Old Woodbury Hwy, finally came to the short, steep uphill behind Cracker Barrell, and ran up it without much problem. Michele gave me "Five" as we got to the top, and we knew the hard part was over. We were at about mile 16.1, and about a mile from our starting point. When we got back to the rec center we kept going and got on the greenway for an out and back to finish the 18 miles. During the last half mile, rain was pouring from the sky, but we didn't care because we were FINISHED!!! 18 miles in 2:57:51. Average Pace: 9:52/mile.

Elevation and Pace:


Splits:


And I think I did everything right afterwards. I went to sonic and got a Power Aide Slush and drank as much as I could - which wasn't much because it was just too syrupy...so I ate a banana, drank lots of water, mixed up a scoop of my vanilla protein powder and poured it down my throat, then took an ICE BATH!! And the ice bath wasn't that bad - I wore a sweatshirt and drank a cup of coffee while sitting in the ice for about 7 minutes. I took a nap a couple hours later and felt fully recovered the rest of the day. I got out this morning and did an easy 15 mile bike.

14 comments:

rice said...

There is no better feeling then when a long run comes together. I'm looking forward to one tomorrow; it looks like its going to be a wet one.

Cheers.

Rice.

JustJunebug said...

i just bought that SAME skirt!!! ran in it last night and of course loved it.

Bridgette said...

I have been looking at those skirts!!! Do you have a problem with chafing at all? Do the shorts underneath cover the fat, erm thigh area? :)

I just bought my jacket for running this fall/winter. I need an underarmor long sleeve shirt & I'll be golden! :)

Bridgette said...

Oh yeah, & you rocked that run! I can't wait til I can have a sub 10 mile!

Michele said...

ok, now I am pissed. I just typed out this LONG comment only for it to disappear when I hit the login publish button.

what I remember....
I loved that run and am glad we got to run together again. Hope it works for the 20 miler this Friday. Only this time I get to pick the route. I am making it flat, too bad I can't control the wind!!
I want to know HOW you got the graphs to export? I tried but you know that I am challenged!!!!
This better post this time!!!!

jkrunning--Just Keep Running said...

Awesome skirt
Awesome runs
Awesome job

TriSaraTops said...

Woo hoo!!! That is AWESOME. You guys are going to totally rock your mary. Nice job and that skirt is so darn cute! Do you like running in it? I don't know if it would work for me....I need to try one out!

david said...

Sounds like it was a "priceless" run. Great job!

Tammy said...

NIce! That does sound priceless. The ice baths really aren't that bad if you wear a warm top and keep still :)

I thought that was a running 100k on your calendar until I clicked the link. LOL... biking 100k, much better!

Papa Louie said...

Very nice run! Congratulations!

Rae said...

GREAT job on the LR! Friday was WINDY!!

How did you like the skirt? It's really cute!!! (We take a lot of pics with our camera phone, and it fits nicely in our Fuel Belt pockets. We also have a really small Cannon that fits great in a little pocket we can attach to the Fuel Belt. Some days I feel like a damn donkey hauling all that crap with me though.)

Cliff said...

Good job on the long run..i love those 3 hr runs..i always feel great afterwards...

Flatman said...

wowee...congrats! nice pace, too.

brrrr...ice bath :o

Lance Notstrong said...

Everyone needs a cheap little digital camera. Life moves fast and you have to be ready to "capture" it :-)