Good morning! As I mentioned, I’m in Canada on a press trip right now (check out my Instagram and Twitter to see what I’m up to!), but I wanted to pop in and share a recap of my latest long run!
You know what the most awesome thing about marathon training is, besides getting to be outside on a pretty day for hours? Every week you hit a new personal distance record (PDR). On Sunday, I ran 19 miles for the first time ever!
If you’re new to the blog, I’m training for the Richmond Marathon – my first full marathon! Less than 2 months until show time. :)
On Sunday, my training buddies Kathleen, Rachel, and I had fabulous weather for the run. Clear, cool, and sunny!
We met down on the national mall and set off from there for the 19 miler. We had a loooong way to go!
We decided to run up through Rock Creek Park for this week’s run. It’s such a beautiful place to run, and nice and shady, too.
On the weekends, some of the roads in Rock Creek are closed to traffic – bikers and runners/walkers only. So nice!
Blurry shot of my running buddies in action:
The three of us had a really nice time chatting away and enjoying the scenery. I have to say, I was kind of nervous about 19 miles, but the time went by really quickly with good company by my side, nice views, and pretty weather! Before I knew it, we were at mile 9.5 turning back to make our return.
For fuel during this run, I started with an espresso Hammer Gel around mile 4 and finished it by around mile 7. After that, every couple miles I ate a margarita Shot Blok (these taste so good when you’re sweaty – love the salty/sweet combo). I also was rocking my Nathan HPL #020 hydration vest as per usual for water. I drank almost the whole 2 liters that the pack holds on this run.
On the past couple super long runs we’ve done, near the end I’ve been craving real food vs. gels or chews, so for this run I decided to experiment with a little real food to see how it went stomach-wise. Around mile 14, when I started to crave something more substantial, I broke out a chewy Cascadian Farm trail mix bar. I chose this bar in particular because it’s chewy vs. hard (easier to eat while running) and in terms of nutrition, it’s mostly carbs – not a lot of fiber, fat, or protein. Before and while actually out on a run, you want to eat things that are more easily digested (e.g. simple carbs/sugars) vs. things high in fiber, fat, or protein which are harder/slower to digest.
I’m happy to report that I didn’t have any problems after eating the granola bar. It tasted SO GOOD to have some real food at this point in the run, and it really gave me an extra boost. I think I’ll continue to incorporate these bars near the end of our really long runs. My stomach felt better after the run, too, compared to after other long runs. Total win!
Our legs were all feeling tired for the last few miles but we had such pretty views of the water as we ran back towards the mall, so that helped us to push through. What a gorgeous day!
My running coach Mary has encouraged me to try to do close to race pace (~9:00 min/miles) for the last couple miles of a long run, so we picked up the pace for the last bit of the run. Yay! Great splits for this one – faster than last week’s 17 miler!
Splits:
- Mile 1: 8:45
- Mile 2: 8:58
- Mile 3: 9:33
- Mile 4: 9:55
- Mile 5: 10:19
- Mile 6: 10:06
- Mile 7: 9:47
- Mile 8: 9:47
- Mile 9: 9:37
- Mile 10: 9:23
- Mile 11: 9:22
- Mile 12: 8:59
- Mile 13: 9:33
- Mile 14: 9:36
- Mile 15: 9:54
- Mile 16: 9:45
- Mile 17: 9:14
- Mile 18: 9:20
- Mile 19: 8:59
Man, these mile by mile split pace breakout lists are getting long! :) Overall time: 3:01:02. Average pace: 9:31 minute/mile. Great run! It was a little hilly on the way out, which you can tell in our pace – nice to have a little slight downhill on the way back!
I can’t believe that 19 miles went so well – it was hard but not insane and I was tired after, but not totally dead. I was worried when we started the run because my quads were pretty sore from CrossFit on Saturday, but thankfully it ended up being fine. I was definitely even more sore when we were done, though! A lot more sore than I was after last week’s long run.
When I got home (apologies to anyone who was on the metro with my gross and sweaty self…), I braced myself for another ice bath. I did my first one last weekend, as I mentioned, and I think it really helped with recovery and soreness. I didn’t have a ton of ice so it was more of a cold bath than an ice bath again, but that seems to work fine. I filled the tub to my waist and sat in it for 15 minutes (while enjoying some recovery chocolate milk!) before showering. Easier than sitting around with ice packs all day! Brrrr…
Next up on the docket for marathon training is a 20 miler next weekend. Ack! 20 sounds scarier than 19, for some reason… but we’re ready for it, I think. :) After that, we get a step down week (12 miles as our long run) before doing another 20 miler and then peaking at a 22 miler. If all goes well, we should be well prepared for 26.2 in November… fingers crossed!
How is your fall running going? Any good training runs or race triumphs to report?
Seriously epic!!! Well done!!! 3 hours of running is insane!!! Such a gorgeous day for it too!
That was one of the best things about half marathon training for me, constantly hitting record mileage for myself while training. It felt like I was achieving goals along the way! Great job on 19 miles! It sounds so far because it is so far! What an awesome accomplishment and you will do great on your 20 miler too! :)
Congrats on the PDR!!!
That’s AMAZING!! I can’t imagine running more than a 5K!! I just can’t seem to get past the mental part of it all! So…I am running vicariously through you!! Congrats!
nice job! :)
I’m training for my first half, and this past weekend was my longest run ever – 12 miles! It was actually a lot tougher than the 11 miler the week before. for some reaosn it was a battle from the beginning but I did it! I stopped to eat a salted caramel Gu and i also enjoyed a margarita shot block :) I always stop to take in my fuel and catch my breath for 1-2 minutes. Is that bad to stop and eat it? I know it will affect my time but I’m going for finishing, not a certain time and I think eating while running sometimes gives me a side stitch….Thoughts?
It’s not bad – everyone is different! Do what works for you. :) Especially if this is your first half, don’t push it – next time you can always play around with eating while actually running and see how it goes!
Do you actually stop for breaks when you are doing long distances or do you keep a pretty constant run going? I’ve never done over 6 miles so the concept is pretty new…
We usually stop a couple times to stretch out. :)
It’s amazing how far you’ve come! That is seriously amazing. You are going to rock your run in November!
You got the 20 miler down! It’s only one mile more ;)
I’ve been easing off on marathon training since I raced a half marathon 2 weeks ago and had a century ride this past weekend. I’m diving back into marathon training again this week, and trying to get in some quality runs before the MCM!
Wow – you’re a beast! Good luck!
Your run recaps make me want to lace up my shoes and hit the pavement! I’m actually going to do that right now :)
Great job, but I think the real congrats should go to Matt for being forced to drink lukewarm tap water during your training process. :)
Lol! It’s weird – neither of us ever drink water with ice in it at home!
Congrats on the PDR! Also, I live in Ottawa, Canada and hope that you enjoy your stay in our beautiful country :)
So far I love it here! :)
Wow 19 miles that is great! :) I just had my longest run last night at 5 miles (I am training for a 10k in October!) I must say I am a little sore from that.. I can only imagine how running 19 feels! I hope to some day run a marathon! I really like this training plan you are on. :) I cant wait to hear how your race goes.
Good for you – good luck with the 10k and have fun! :) I remember when 6 miles was a SUPER long run for me… crazy how perspective changes. You’ll see! :)
You’re gonna nail this marathon! 19 miles is a great indication of progress. I have an extreme love/hate relationships with ice baths. My key to making them better is hold a cup of hot tea in one hand and a beer in the other!
Ha, I’ll have to try that next time!
This is pretty inspiring! Marathon training is no joke…I couldn’t even imagine running three hours straight.
You’re a beast! In a hot way of course. <3 Keep up the great work! xo
Thanks love! :) xo
I’m thinking of starting the ice baths as I ramp up my mileage – my quads are still kind of sore from the 16 miler this weekend. And this Friday I’m shooting for 18. Is 15 minutes the recommended amount of time for the bath? It sounds so painful but I guess good in the long-run. Completely agree about the chocolate milk after running – it’s my favorite!
Yeah I’ve heard 10 to 15 minutes is sufficient! Good luck!
Real food during training is the way forward!! I used to not eat at all during training runs, but when we got up to 16-milers I wound up nauseous and in the fetal position for up to an hour afterwards. When I incorporated food, it made such a massive difference. My fiance thought I was weird because I actually ate half PB & banana sandwiches and homemade clif bars but they worked.
I read somewhere that your body can only hold enough fuel to keep you going for 2 hours and after that it goes haywire – whether or not that’s true, it explained everything for me. Good luck with your training. I enjoy following your blog!
Thanks for reading! I was thinking I might try PB&banana or PB&J next time… that’s always my go-to before runs so I think it should be fine during, too!
Terrific! Very well done, Anne! Congrats… Safe/fun travels
Congrats on the PDR. I am marathon training for my first one too and am doing 17 miles this weekend. I’ve been trying to find bloggers who share how they fuel and when they fuel during their long runs, so thanks for the details :) I too crave something more solid towards the end of a long run and am thinking of eating a Picky Bar or something. We shall see. Now I just got to get my pre run meal fueling down. haha. You are so speedy!!
Love reading your recaps. You’re doing a great job Anne!! I start training for my first marathon next week with my fiance…nervous and excited about it:)
Love the shot you got of our ponytails swingin’! :)