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A Sluggish 10 Mile Training Run

Good morning! How is it Monday again already?! Weekends just go by way too fast around here.

Yesterday, before taking my friend Jessica to the airport, we headed out to the Tobacco Trail in Durham for a workout.

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I had 10 miles on the docket (for my Tobacco Road Half Marathon, Tarheel 10 Miler, and Reach the Beach Relay training!), and Jess wanted to get in a workout of her own before sitting on planes all day.

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We each set out on our own and decided to meet back by the car in an hour and a half. This was the first time I’ve run on my own in ages, but I was actually looking forward to trying to work on speed and my mental game a bit before the races. Well, unfortunately my legs had other ideas. They were SO tired the whole time, right from mile 1. Saturday’s power yoga class must have been harder than I realized! (And the glasses of wine I had on Saturday night probably didn’t help, either). At least my stomach felt good — I had my standard pre-run toast with almond butter and banana before we headed out.

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To push through even though I wasn’t feeling super energized, I tried to focus on the fact that the weather was beautiful and it was nice to be out and about. At the turnaround at mile 5, I stopped to stretch quickly and eat my fuel — an apple cinnamon Hammer Gel. I also had my CamelBak with me for water the whole time. Gotta hydrate!

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I’d never had that flavor of Hammer Gel before — I think I got it in my Vegas Half Marathon race packet? I usually rock the espresso flavor and will stick with that one in the future because I like that it has a little caffeine in it. :) Must go buy some more!

I was SO happy to see my watch beep 10 miles. Whew! I did it.

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Splits:

  • Mile 1: 8:22
  • Mile 2: 8:52
  • Mile 3: 8:42
  • Mile 4: 9:14
  • Mile 5: 9:04
  • Mile 6: 8:52
  • Mile 7: 8:57
  • Mile 8: 9:19
  • Mile 9: 8:57
  • Mile 10: 9:01

Total miles: 10. Total time: 1:29:21. Average pace: 8:56.

As you can see, I really hit a wall around mile 4 (and it didn’t help that the trail was slightly uphill then, too). Stopping at mile 5 briefly to regroup and eat my fuel helped my spirits for a bit and I felt better on the way back than I did on the way out, but still not great. Oh well — my pace was still great considering and I pushed through and finished even though I didn’t want to, so I was proud of myself. :)

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After our respective workouts, I took Jess over to one of my favorites, Foster’s in Durham, for brunch!

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Jess and I always love ordering two things and sharing them so we both get to enjoy more of the menu! I ordered the BLT Omelette:

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And she ordered the biscuit breakfast sandwich (topped with unpictured bacon):

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And we shared!

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The other biscuit that came with my omelette went to Jess to enjoy later during her long day of traveling. :) I also had an unpictured latte and everything was so delicious — there’s nothing quite like bacon, eggs, and biscuits after a long run. (Will Run for Bacon!)

What’s your favorite post-long run treat? I’m also a huge fan of chocolate milk! Great mix of hydration, protein, and carbs — and delicious, of course!

Comments

  1. 1

    ahh you had me at your average pace.
    that’s my dream average pace!!

    xo

  2. 5

    I also ran 10 miles yesterday and refueled with chocolate milk. It makes me feel like a kid again.

  3. 7

    Ugh I’ve had those runs too.. the worst is when it’s pouring rain outside and you have to get it done on the treadmill!!!

    Nice job!

  4. 9
    Adventurer says:

    Congrats on powering through, Anne. Well done! And nice reward, too!

  5. 10

    I’m all about the pancakes!

  6. 11

    That egg sandwich looks so good! Yum!

    I always find my legs feel sluggish the morning after drinking wine. It’s a really unfortunate consequence :(. Great job though, way to push yourself despite heavy legs!

  7. 12

    My kind of breadkfast, looks good. Glad you and Jessica had a great weekend. Have a wonderful Monday.

  8. 13

    I loved morning runs so I could eat a huge brunch after. I loved anything carby – pancakes, waffles, oatmeal and of course coffee :)

  9. 14

    Anne, are you using your Garmin 305′s heart rate monitor? It can give you an idea of your relative effort level from day to day. Ideally, as your endurance improves and you get faster, you should be able to run at the same speed, while maintaining a lower heart rate.

    It can also help you to judge your level of effort if you are feeling tired, it’s very hot, windy, you are running uphill, or at altitude. If your heart rate is higher than normal, it’s a signal to back off a bit. I also use a Garmin 305 and I wear my HRM strap every time I go out, even in races. But then I’m an engineer and a bit of a “data nut”.

    Everyone has their favorite custom screens for the Garmin 305, but I use Average Pace, Heart Rate, Instantaneous Pace, and Distance on mine.

    • 15

      Hey Mike! I actually have never used my heart rate monitor before – I should, though, for the reasons you listed! I’ll think about giving it a shot the next time I have a few minutes to spare before a run! Any tips for using it?

      • 16

        If you haven’t used it before, I would suggest just wearing the heart rate monitor strap for several of your upcoming training runs and getting a feel for what your heart rate is at different running speeds. Don’t use the 220-Age formula to calculate your max heart rate. It’s better to actually measure it during a hard track workout or when doing hill repeats.

        Once you know your max heart rate, you can start to design your workouts based on your heart rate. Here’s a link to a good article by former 2-time Olympic marathoner Pete Pfitzinger.

        http://pfitzinger.com/labreports/hrm.shtml

  10. 18

    Even though the run was hard (so true – you can’t win ‘em all!), your splits still looked great to me for a long run! Nice work just getting it done, and yes, the weather looked beautiful! I like to refuel with chocolate milk too – I just never have it on hand! It’s so fun to drink post-workout. :D That or a green smoothie or whatever my stomach will take to nibble on!

    Have a great start to your week, Anne!

  11. 19

    I hate it when my legs feel that way on a run! It’s almost like you have someone on your shoulders and you can’t get your lungs to cooperate!
    At least you finished! :)

    Breakfast looked amazing!

  12. 21

    It’s always so rewarding to fight through a tough workout. Nice work, buddy!!

  13. 22

    I wonder what it is that can make your legs feel like lead on one run, and energized and zippy on another? I can’t always make the connection. Oh, and I’d definitely run 10 miles for that omelet!

  14. 24

    Favorite post run treat…. a cold beer (or two…) and huge salad with roasted veggies and hummus.

  15. 25

    Good for you for pushing through! I hate those runs where from mile one it just feels like a huge and tiring struggle. The most important thing though is that you pushed through! It always feels SO good when you’re done! And that is a solid pace too. GOOD JOB!

  16. 26

    Dang, girl! Look at that pace! Way to push through the workout. It’s always worth it in the end!

    Food looks deliiish. A hearty omelet-veggie thing would hit the spot after an intense workout, for me.

  17. 27

    We had SUCH a similar weekend. I did 10 miles around Meadowmont and UNC campus on Sunday. If you are looking for a running partner for the weekend, let me know. Chatting makes it go faster….

    • 28

      Oooo! Yes, I heart running buddies. What are you training for? I have 7-ish miles on the docket for the weekend of March 10th if you are interested! It’s my taper week since the Tobacco Half is the weekend after!

  18. 29

    Good job pushing through! Your breakfast was well deserved.

    My favorite after run treat is chocolate almond milk. So yummy! It’s the only time I let myself drink it.

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