RUN Week 7, Saturday 12/24 - Run December 25, 2005
Posted by Amber D. Evans in : Running, Chico CA, Training Stats , trackback“It's only 9 miles; I did 8 last week.“
Context
City, State: Chico, CA
Location: Mom's and Dad's House
Course: 9-mile Munjar North [map]
Terrain: Flat; paved.
Distance and/or Time: 9 miles; 01:38:31.
Speed and/or RPE: 10:57/mile; 5.5 mph; 5 (somewhat hard)
HRR: 143-173 (Aerobic)
HR(avg.): 155 bpm
Saturday, December 24, 2005
The Run
- 5 Minutes - Warm-up: 0% grade; 5 minutes at
- 55:31 Minutes - Intervals: 0-1% grade; 10 minutes at >5.0 mph; 2 minutes at
- 8 Minutes - Cooldown: 0-1% grade; 2 minutes at >5.0 mph;2 minutes at
Synopsis
- Upshot: Longer distances don't seem so long anymore.
- Downside: My second toes on both feet are still a little sore.
- What I'm most proud of: I ran 9 miles! Booyah!
- What I would do differently: Use better tape on my toes and toenails. It was starting to bunch and rub.
Overall
It's only 9 miles; I did 8 last week. Hell, I'm almost halfway, I was telling myself at checkpoint mile 3. (Did I ever mention that I can't do math at all when I'm working out?) But it was only 9 miles which felt better and easier than my 6+ mile run that I did earlier this week. Of course, I think the weather helps a bit. And I was properly fueled. I made sure I ate breakfast: 1 slice of sourdough bread, 2 T. crunchy PB, 2 T. Marmalade, and 1 medium banana. Chased with a Cytomax cocktail, I figured I'd be good to go in 1.5 hours.
It really is interesting to see what you do and put into your body (like nutrition or lack thereof) and how it affects the training outcome for the day. I've found that the above food combo is really great. There's no worry of gastric distress or “ball of lead” syndrome. I feel refreshed, fueled and ready to go.
And go I did. I think I did pretty darn well considering that I did mix in a total of 15 minutes walking and still averaged an 11:00 minute mile. I could've run the whole thing, but I consciously chose not to if only because I'm trying to avoid repeating last Sunday's crippling effects.
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