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