Ok, So This Long Run Sucked

Workout

September 15
7:40 a.m. CT
Warm up: .45 mile walk
Distance: 12.19 miles
Duration: 2:32:07
Pace ave: 12:28
HR ave 156, max 185
Cool down: .45 mile walk
@start: 55, 92%, sunny, WNW@4
@end: 64, 74%, cloudy, WNW@7

I was looking forward to this run, but it just didn't pan out the way I wanted. I was okay through about 6 miles, started walking around 7.5, walked most of the 7.5 to 9 mile distance save about 6 minutes, ran mile 10, walked a lot of 11, ran the last 1.2. I was really sore by the time I finished. My heart rate seemed higher than it should have been, but then I may have been running faster than I should have been, too. I tried slowing down several times in the early miles but seemed to always creep back up to a pace more suitable for a 10k than 20k.

I ate a banana before I ran. About 35 minutes in, I ate some raisins (about 100 calories worth). At about 70 minutes, I ate 4 Starbursts. At around 90 minutes, I had a Starbust and the rest of the raisins (not many). It didn't seem like I was getting much help from the calories. Will try just eating my usual fruit and almonds breakfast before my next long run and taking along some Gatorade instead of water. Might pick up some Gu, too. Eating raisins & Starburst on the run is a chore (opening a ziploc bag, digging out the raisins without dropping any, unwrapping Starbursts ... all while running with a water bottle shoved under an arm ... blech). I really prefer having a pit crew! :-) :-) :-)

When I got home, I drank glass of water, gathered the latest Runners World, a Larabar, and a Diet Coke and headed for the tub: 15 minutes soaking in cold water with the entire contents of the ice tray from the ice maker in my freezer dumped in. The ice melted pretty quickly, but it was still cold! There was enough water to completely cover my legs which means a lot of water since my gams aren't exactly on the svelte side. After the initial shock, it's not too bad.

Food

Pre-run: 7:20 a.m. banana.

During run: 40 g raisins, 4 Starbursts.

Breakfast: 10:45 a.m. Larabar, Diet Coke.

Morning Snack: 12:00 p.m. 2 small, generic, plain cookies of some sort.

Lunch: 4:00 p.m. big salad - mixed baby greens, cauliflower, green bell pepper, grape tomatoes, cucumber, avocado, blueberries, clementine, ground flaxseed, 1/2 oz sunflower seeds, raspberry balsamic vinegar; 3 Musketeers Mint.
Afternoon Snack: 6:00 p.m. 1 oz Kashi Honey Sesame crackers. 
Supper: 7:30 p.m. sardines, grape tomatoes, green grapes, 3 Triscuits with honey.

Evening Snack: 8:30 p.m. lite yogurt.

Mysteriously and quite surprisingly, I wasn't all that hungry after my run until I got around to eating my salad at 4 pm. That's pretty unusual for me on a day with a long run.

Morning Stats

weight: 147.8
bf: 29%
pulse: n/a
bp: n/a
bg: n/a