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Sunday, March 16, 2008
Landmark week of sorts. The highlight has to be my Long run on Saturday. The goal was to complete 20 miles, I tried 22 miles, achieved 21.2 miles. (Walked the last 0.25 miles through my immediate neighborhood, didn’t want them to see me struggling). Run details, Click Here. I am happy with this and feel reasonably confident about my prospects 3 weeks from now.
Woke up early. I was a little anxious having not run outdoors for quite a few weeks. The day fortunately turned out to be reasonably pleasant by Green Bay standards. It was still a little cold but the layered clothing worked very well, so it was not a bother at all. The roads were better than expected, however there were still some icy patches to maneuver.
Around 10.5 mile I did misjudge a icy patch which gave way to a puddle, my left foot was all soaked completely with cold water, I thought that was the end of the run however surprisingly it did not pose any long lasting problems. My gamble to change my running shoe seems to have paid off. I have switched from Asics GT 2120 to Nike Plus Air Max Moto 5 . This shoe is far more cushioned compared to former which is lighter and also known for stability.
Post run, felt quite good, I am not sure whether it is the shoe or better conditioning. I will like to think it is the latter. Throughout the run my rib pain continues to be there, and does limit my ability to push harder not letting me breathe deeply.
Some other minutiae ………. Previous night loaded with Pasta
Pre race 1 slice of Toast with Peanut butter/ along with
Cup of tea ( Dr. Chun’s recommendation)
During the run, water breaks along with PowerAde Gel
Step 2 @ approx. 5.5, 11, 16.5 miles. Total water
Consumed 58 Oz. At 20 mile mark
All of a sudden, extreme hunger overcome me, got a Snicker bar with fantastic results. I felt good. This will have to be a permanent routine.
Post run Gatorade 20 Oz. and 40 grams of Whey protein in milk for muscle recovery
Other details: Total other runners passed…. 5
1 Honk by an older guy who either was irritated by my not clearing the crossing in soon enough time or may be he was being a cautious driver. I have to say it did startle/irritate me.
Woke up early. I was a little anxious having not run outdoors for quite a few weeks. The day fortunately turned out to be reasonably pleasant by Green Bay standards. It was still a little cold but the layered clothing worked very well, so it was not a bother at all. The roads were better than expected, however there were still some icy patches to maneuver.
Around 10.5 mile I did misjudge a icy patch which gave way to a puddle, my left foot was all soaked completely with cold water, I thought that was the end of the run however surprisingly it did not pose any long lasting problems. My gamble to change my running shoe seems to have paid off. I have switched from Asics GT 2120 to Nike Plus Air Max Moto 5 . This shoe is far more cushioned compared to former which is lighter and also known for stability.
Post run, felt quite good, I am not sure whether it is the shoe or better conditioning. I will like to think it is the latter. Throughout the run my rib pain continues to be there, and does limit my ability to push harder not letting me breathe deeply.
Some other minutiae ………. Previous night loaded with Pasta
Pre race 1 slice of Toast with Peanut butter/ along with
Cup of tea ( Dr. Chun’s recommendation)
During the run, water breaks along with PowerAde Gel
Step 2 @ approx. 5.5, 11, 16.5 miles. Total water
Consumed 58 Oz. At 20 mile mark
All of a sudden, extreme hunger overcome me, got a Snicker bar with fantastic results. I felt good. This will have to be a permanent routine.
Post run Gatorade 20 Oz. and 40 grams of Whey protein in milk for muscle recovery
Other details: Total other runners passed…. 5
1 Honk by an older guy who either was irritated by my not clearing the crossing in soon enough time or may be he was being a cautious driver. I have to say it did startle/irritate me.
This week
Monday, March 10th, ......... strength training
Tuesday, March 11th, ......... 9 mile run @ 8.53/mile pace
Wednesday, March 12th..... 2.3 milerun
Thursday, March 13th......... strength training
Friday, March 14th............... rest
Saturday, March 15th...........long run 21.2 miles @ 10.11/mile pace
Sunday, March 16th............. rest
Posted at Green Bay, WI.
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Tonya
Great job on the long run. Now, taper your running but do some even up to the last 2-3 days. Spend time stretching..pilatess? Have a good carb meal before the race (pasta in Paris?). Take an aspirin before the run..it helps prevent sunburn and may help platelet clumping due to sludging from moderate dehydration. Drink!!! The anti-chaffing stuff is Body Glide and can be obtained at In Competition." Have fun!! Don
Candy is my secret to good health too... keep it on the down low!
Penny