Saturday, December 31, 2011

Dec 31: First 20-miler for Albany 2012

I just reached the top of the second mini-cycle wthin the marathon training plan.

Yesterday, I wasn't feeling the same enthusiasm for the scheduled 20 that I had felt for last week's 18.  There was a knotty, potentially stress-fractury spot on my right outer shin (vs. the left outer shin a couple of months ago), and I wasn't peppy overall.  Stretching didn't help fix things this time.  It could be monthly hormonal things or the stress that comes with knowing that winter break is almost over or the accumulation of fatigue over the past couple weeks' 16er and 18er. 

I signed up for a race a couple weeks ago for next weekend, so I also thought about taking this week easier than the schedule called for, to stay fresh and uninjured for that Half Marathon. 

I ended up going for the 20.

20.0 in 3:08:16, 9:25 ave.  1605 cal.

I intended to do the same pace as last week's run (9:15ish), but I ended up slowing.

Splits> 9:19, 9:05, 9:13, 9:26, 9:32, 9:44, 18:32 (9:16 for 2), 9:40, 9:30, 9:39, 9:24, 9:28, 9:51, 8:54, 8:53, 9:39, 9:41, 9:54, 8:44. 

For breakfast, I had some tortilla chips and Reduced Fat Gouda (from Trader Joe's).  I wanted salt.  I also had 2 cups of decaf and a successful trip to the bathroom.

Since I finished last week's 18.4 still feeling pretty good and not needing water at all, I thought I could maybe go for all 20 without water. I started getting thirsty at about mile 8, and I didn't drink until mile 16, since the water was back at the car.  I gulped down 2/3 of a liter in no time.  I also ate a low-sugar (3g only) Detour Bar.  I had 2/3 at mile 6.5 and the rest later on.  It has 170 Cal, 15g protein (protein intake during the run helps minimize damage to your muscles, at least when it's a sport drink like Accelerade, so I'm guessing it may help me here, too), 3g of sugar is all the real carbs in it, and 5g fat.  Delicious, but the carbs probably would've helped me overall.  It tasted like a Snickers bar. 

I did have a Honey Stinger waffle with me, but I wasn't hungry, and in the late, late miles, my tummy didn't want any food.  It just wanted me to finish. 

Afterwards, I wanted to replenish my carb stores and get a little bit of protein to help recovery so that I could still perform decently and safely at next week's Half.  I had an orange, a carrot (I always crave healthy food after hard workouts, maybe because my body wants good raw materials to work with for recovery), 2 pieces of multigrain toast with garlic (helps the immune system) and a bit of Laughin Cow Lite Cheese Spread, and a bowl of hot and sour soup (had some tofu and eggs, plus vinegar, which I always crave after long runs or long races). 

Next, a shower.  Then, a nap.  After the LR, I was so tired that when I got home, I thought for a moment about just taking a nap right in the car, since it would've been too much effort to walk into the house. 

My legs are a bit banged up at the moment, but I'm stretching now and it helps a bit.  I did try a bit of dynamic stretching immediately post-run, and I also walked for a while, but neither helped much. 

- Oxysox compression socks (which I almost always wear to work and whenever I run)
- Nathan compression/relflective sleeves (to keep me warm and to keep me visible... just got this particular one, with elastic around the top, which makes it stay up better than my other pair without the elastic, can)
- Visor
- Sunscreen (I was smarter this time, after feeling the sun on my shoulders too much last time)
- Tech tee with the sleeves cut off
- Nathan Shadow Pak with the Detour Bar and car key and uneaten Honey Stinger Waffle
- New Balance 1225 Stability Shoes with Sofsol Arch Supports
- Oakleys
- iPod Shuffle
- I found a pair of Silly Bandz on course, so I put those on.  I also found a quarter, which I put in the Pak.
- Timex Ironman watch, which has the timer set, too, in case I mess something up on the Garmin like hit the stop button instead of the lap button

Looking forward to dinner.

Happy New Year!

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