Monday, May 29, 2006

My own personal trainer

Today, 15 miles were calling. I'll say up front that it was a great run where I accomplished everything I set out to. I love when that happens!

S's foot is still bothering her so we headed over to Leif so she could bike along while I ran. I honestly would've preferred that she be able to run, but her biking really pulled me along. It was as if I had my own personal trainer. We've been completing our long runs in a 10:30 to 11:15 pace. The last 22 miler was at 11:00. For the taper, my goals are to decrease mileage but increase intensity. Despite taking walk breaks (run 15:00, walk 1:30), my overall pace today was 10:02. Its been awhile since I've run that fast in a long run! A few times I couldn't talk without needing to stammer and catch my breath. I thought I may be running too fast and was going to crash and burn. But I felt strong throughout and even skipped one of my planned walk breaks at about 10 miles.

Conditions were perfect....50's with a low cloud cover but no rain. I thought we'd see more people out there, but I think everyone was sleeping in for Memorial Day. On the way back a runner came down a connecting trail just before us. I realized it was Wendell, one of the race organizers from the day before, so I called out to him. He was out collecting the last of their tags before heading back home. We chatted and ran together for about 2 miles and then he headed back up another trail to continue with his task.

By the end of the run we were seeing more runners, hikers and bikers, but still a light turnout for a weekend day...although I guess it really isn't the weekend. Then we headed to Starb$cks for our usual post-run recovery ritual of caffeine, sugar and fat. (I think there may be some carbs in there!)

I hope everyone else's long weekend turned out as well as mine.


olga said...

Great run there on Leif and fast pace too! You're ripping benefits of solid training now, so the marathon should reward you.

Jessica Deline said...

Thanks for stopping by my blog. I love your blog title!! Ain't that the truth! Angel Island is my first 50K. I'm looking forward to it!!

robtherunner said...

Sounds like a great run Sarah. Once again I wish I had a Forest Park near me. I love doing the training runs with the Portland Marathon training group when I visit and running on the Leif Erikson trail.

matt said...

you are such a strong runner, sarah! what a pace for 22 miles! i am glad you had your trainer out there with you and i hope her foot is feeling better soon.

hehehe, you are making me crazy with all of your coffee delights :) i read your comment at kim's site on the coffee shake. oh my, indeed!

angie's pink fuzzy said...

very cool!!!

starbucks post-run is fanstastic. I get a non-fat mocha (what size depends on how wicked of a run) - they say that chocolate milk is the best post-run recovery food (the right ratios of protein and carbs), so my mocha is that! (well, plus some yummy caffeine :) )

Ginger Breadman said...

I'm just catching up on your posts - sounds like you had a great weekend! Volunteering at a race is always so inspiring. If you're running faster, your body is probably just ready to. Keep enjoying the taper - don't get crazy!

GraceD said...

Sarah, that's some badass running. Ten minute miles for a long run is a goal of mine. I thank you for the inspiration.

Hey...are you known as Sarahbanana on the Runners World Forums?

Sarah said...

No, that's not me. I don't hang out in the Marathon forums very much anymore. I occasionally post in Ultra/Trail as SarahNW. : )