Slow and Steady

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Sorry for the late post, but it takes a LONG TIME to run 14.0 miles! YUP — I DID IT!  I’m so happy to know that I can run this distance, and it makes me feel much more confident for my 15k (1 week) and Half Marathon (2 weeks).  Here are my statistics:

 

  • Duration: 2 hours, 40 minutes
  • Average Heart Rate: 164
  • Maximum Heart Rate: 191
  • Calories Burned: 1,356 (DANG!!)

 

I went to the lovely (and mostly shaded) Wekiva Trail, which has mile markers (yay!).  It was nice to run my long run on a Friday (I have today off), especially because the trail wasn’t very busy!

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All in all, it was a very nice run with only a few challenges, but let’s start at the beginning…

 

Pre-Run Breakfast 

 

I learned my lesson from last week’s 10 miler and tried to eat a bigger breakfast before setting out on my run.  I had a huge bowl of oatmeal and a coffee (500 calories). 

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My oatmeal contained: 1/2 cup oatmeal, 1/2 cup milk, 1/2 cup water, 1 sliced banana, a few tablespoons of granola, and a few tablespoons of a dried fruit and nut mix.  I ate it about 1 hour before I began to run, which was just long enough to let it settle. šŸ™‚

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The Run (Dum, dum, dummmmm!)

 

The longest I’ve ever ran before today was 10.0 miles, so I knew running 14.0 would be a challenge.  I decided last night that I wasn’t going to focus on running fast–I just wanted to finish without feeling dead. 

 

For the first 3.5 miles, I ran at a very comfortable 11-minute mile pace.  I began to step things up for the next 3.5 miles, sipping happily from my CamelBak and enjoying the scenery.  I was very concerned about drinking all my water, so I tried to take smaller sips than normal.  I tend to FREAK OUT if I don’t have water while running, so I wanted to make it last.

 

I actually saw a wild turtle around mile 5.0–I consider turtles my good luck sign, so that made me very happy!  He was chilling by the trail, diggin’ a hole.  I stopped and said "Hello!" (There was no one else on the trail, so I only looked crazy to Mr. Turtle).

 

Because I was running at such a relaxed pace, I didn’t stop to walk at all for the first 7.0 miles.  Once I saw Mile Marker 7.0, I took a 3 minute walking break and enjoyed my SPECIAL SNACK!  On my 10.0 miler, I realized that I definitely needed to carry a source of fuel with me on longer runs.  Over the last few nights I’ve been working on a SUPER SECRET RECIPE — Runner’s Peanut Brittle!

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I’ve been researching what ingredients go into runner’s "goo" or "jelly beans", and it’s basically ALL SUGAR, which provides an instant burst of energy.  So, I created my own mid-run snack (recipe at the end of post).  I wrapped the peanut brittle in tin foil and carried it in my CamelBak.  This 125-calorie snack was PERFECT–the carbs and sugars definitely got me going!  (By the way, I took this picture before I left for the run….I don’t run with a camera!)

 

Miles 7.0 – 10.0 went pretty well. My legs were getting tired, so I took some walking breaks and stretched when I needed to.  I’d say I walked 5 times in those three miles.

 

Then — a minor disaster struck.  I ran out of water!  And then I started to boink.  I just mentally lost it.  When I know I don’t have access to water, I kind of freak out and drinking water becomes all I can focus on.  I tried to get my mind off my thirst, but it was impossible.

 

Luckily, around mile 11.5, I stopped at a Starbucks, which was only a few hundred feet off the trail.  I ran into their bathroom and filled my CamelBak with tap water (I don’t discriminate when I’m thirsty!). 

 

Having water definitely improved my attitude, but my body was starting to cave.  I’m not going to lie to you–mile 12.0 to mile 14.0 was very, very rough.  I was tired, my legs felt like lead, and I just wanted to WALK. For the last two miles, I switched to the Galloway method (run 2 minutes, walk 30 seconds-1 minute), which allowed me to feel like I finished strong! 

 

When I reached the homestretch, I even sprinted a little! šŸ™‚ I was so happy to be done!

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When I got to my car, I was almost SHAKING with hunger.  Luckily, I had planned ahead and packed a cooler with water and a EAS Myoplex Lite Protein Smoothie (strawberry flavor), which the nice people at EAS sent me to sample.  I stretched my legs out and drank the smoothie in the parking lot.

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It was pretty delicious! It wasn’t too thick (which was nice), but packed in 170 calories and 20 grams of protein.  There are a few artificial sweeteners, but its not any worse/better than my normal Muscle Milk smoothie.  Plus, it came in a handy to-go container, which was perfect for today!

 

Post-Run Meal

 

When I got home, I had a grilled cheese and spinach sammie….

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And 1/2 cup NF plain yogurt with 1/2 cup granola…

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And last, but not least–a juicy slice of watermelon!

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Friday Night Plans

 

Well, I’m going to a very awesome bloggers’ dinner at they very swanky (and very healthy) Seasons 52 tonight.  Until then, I’m going to rest my legs and do some work (and eat some more food!!).   I’ve only eaten the same amount of calories I burned on my run today, so I definitely need to snack a LOT more, especially because dinner is late.

 

And, as promised, here’s the Runner’s Peanut Brittle recipe.  Note: this is NOT a healthy snack. This is meant to give you a serious jolt of energy in a long run! šŸ™‚

 

Runner’s Peanut Brittle

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Ingredients:

 

  • 1/4 cup + 2 tablespoons white sugar
  • 2 tablespoons maple syrup
  • 2 tablespoons water, separated
  • 1/4 cup peanuts
  • Pinch of salt
  • 1/2 teaspoon baking powder

 

Preparation (Makes four servings; approximately 125 calories per serving):

 

  • Prep wax paper by spraying non-cook spray on it and placing a paper towel underneath.
  • Mix together sugar, syrup, and 1 tablespoon water in a stovetop pan.  Add salt.
  • Heat over high, stirring constantly. 

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  • If you have a candy thermometer, you’ll want to heat it until it reaches about 190 degrees.  The mixture will be bubbly and start to become more white in color.
  • Suddenly, the mixture will change consistency around 220.  It will become thicker and more chalky.  Add the baking soda and the other 1 tablespoon of water.
  • At this point, the mixture will become very chalky. Immediately add peanuts, stir thoroughly.
  • Pour onto wax paper and spread evenly.
  • Cut into four pieces and enjoy in the middle of a nice, long run!
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