I totally meant to be recapping my long slow distance runs this entire training cycle but then I forgot. And then I blinked and 9 weeks of marathon training were gone, just like that.
I haven’t hit a personal distance record yet, the farthest run I’ve ever done is 16 miles, but those will be starting next weekend (17 miles) so I thought it would be fun to document how the next 9 weeks worth of LSD runs go mentally and physically, how I prepare, what I eat and maybe even a few scenery pictures from the trail I run on. These recaps will post Sunday afternoons because I do my long runs on Sunday mornings.
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This morning I ran 11 miles. I am following a Hal Higdon plan and the way it works is two “up” weeks (higher mileage) and then one “down” week. It’s nice to have a down week to recover both physically and mentally.
Since this week is a down week, my long slow distance run is only 11 miles. Only. Apparently marathon training has warped my idea of what a LONG run is.
I always prepare for my long runs by lying out all my stuff the night before, eating a carb-heavy dinner and going to bed early (10 PM at the latest), this Saturday I had a veggie burger, some green beans and some chips and popcorn for my carb-loading!
Before a run 10 miles or more I always, always, always have two pieces of toast with nut butter and ½ a banana or apple with coffee! Always!
I’ve mentioned before how freaking HILLY Kamloops is, so I typically stick to the same flat route every weekend. Since this weekend was only 11 miles, I decided to venture out to one of my favourite country roads for the run. It’s a nice out-and-back with rolling hills. (Excuse the blackberry pics)
I clearly forgot how brutal hills are! The first mile was entirely uphill and the entire first 5.5 miles were on an incline with only a bit of downhill thrown in.
Mile 1: 11:18 (uphill)
Mile 2: 10:56
Mile 3: 10:29
Mile 4: 10:36
Mile 5: 11:48 (major uphill)
The name of this road is Goose Lake Road. The entire 2 hours I was running on it I only saw four vehicles!
At the turnaround point I had reached Goose Lake. It was really pretty and almost made all that tough hill climbing worth it. Almost.
The way back was considerably easier and went much better. This entire training cycle I have been striving to achieve negative splits (run the second half of the run faster than the first half) on my training runs and I totally achieved that today – it helped that the second half had a lot more downhill portions.
Mile 6: 10:22
Mile 7: 10:02
Mile 8: 10:23
Mile 9: 10:24
Mile 10: 10:08
Mile 11: 9:13 (this is where that 1 mile uphill at the beginning came in handy on the way back)
Overall Stats:
11 miles – 1:55:48 – 10:32 pace
It was a decent run. I felt a little trashed by it and I think that’s just because my body isn’t as used to running hills because I’ve been sticking to the flat path (notice that is not plural. The one flat path we have here) for most of my runs so far. This run just goes to show that I need to mix it up and throw some hills in there!
Plus it was fun to run on this quiet, country road; I saw a ton of chipmunks and birds and it was just nice and peaceful unlike the path that I usually run on, which goes straight through downtown and some residential areas.
Now I’m forcing myself to drink a green smoothie with 1/2 banana, protein powder, spinach, milk and yogurt and then I’m going to foam roll and hop in the shower. That’s right, blogging > showering.
Happy Sunday!
{ 20 comments… read them below or add one }
Great job on your long run!!
fantastic! Eventually the plan will go to 1 to 1 (long week to recovery distance) and that always makes me feel like i’m making progress in the plan.
That looks like a beautiful area to run in! and ya, i’m familiar with running hills like that. it’s torture.
=)
Well done, you! Not gonna lie, I almost talked myself into doing 11 today instead of 17 due to the heat… but I knew I would be pissed at myself next weekend at the cabin if I hadn’t gotten the 17 miler out of the way.
I have not done much for hills… There are some small inclines in my neighborhood where I do my mid-week runs, and there were some hills that I actually had to walk this morning! I simply did not have the energy to get up those hills.
Can’t believe we are half done!
Yay, you’re doing so well in your training! I know it must be tough to motivate yourself sometimes.
I actually miss some of Kamloops’ hilliness, but then again, I run a fraction of the distance you do.
Great run! Those hilly runs will definitely come in handy during the actually marathon…they are great for getting stronger, even though they are awful at the time!
Wow, you are doing so amazing with your training! Those hills look legit, girl!
My longest run during my plan is 10 miles and I don’t have to do that until November but it still scares me a lot!!
I couldn’t imagine doing a 17-miler!
Go, you! It cracked me up … blogging or checking e-mail or Tweeting almost always take precedent over showering.
Looks like a lovely country run! You are right, we are doing the same training plan – mine is just one week ahead of yours. Isn’t it funny how are minds are warped into these numbers. I remember the 11 miles last weekend, thinking it was boring since it was short…haha!!
Nice work on the 11 miles! Especially with the hills… yikes!
yay for your long run!! great job
fab job on the run lady!! your gonna rock the rest of training!! keep kicking a!
You and Lisa have SUPERPOWERS, I don’t care what you say!
You’re rocking this Amber, I can’t believe you! This is amazing.
Now, I don’t know much about the route you’ll be taking for the marathon, but as I recall, there aren’t a ton of hills in Portland (I mean, there are the “West Hills” which is a neighborhood and it’s on a huge hill but that’s just one part of the city) so I think that you should definitely be set for whatever the marathon throws at you hill-wise.
Nice work, chica! Isn’t it nice to have step down weeks? But still it’s hard even when you have been doing longer distances.
Sounds intense, especially with those hills!
Mmm, your meals look delicious. That breakfast sounds like something I’d like to have on a Saturday/Sunday morning (when I actually have time to sit down and eat breakfast).
Good job! I’m so impressed with you and Lisa – you all are rockstars!
Great job on your long run! I’m so impressed how you conquered those hills! The best part about going up a hill is knowing you’ll be able to go down it later : )
I’d love to continue to see how you fuel for your long runs and training in general – I’m always interested in that.
Great job on the run girl!!
I love the green monster in the magic bullet cup
Oh my god! A fellow Portland blogger?!?! They are so few and far between. I’m definitely adding you to my RSS Feed!