Haha! When I first typed that title it said, "9 miles or busty"! Well - that's not true!
Today I had a nine mile long run on my half marathon training agenda. I have missed a few key runs due to a busy schedule so I was a little nervous about this one...
If you were wondering I made my 9 miles and I didn't bust...nor was it busty, blustery, busy, or any other typo I could come up with!
My goal pace was over 10 minute miles. I just told myself to stay slow and keep running at a comfortable pace so I could make my mileage.
I kept having to fight nagging thoughts that I was "too slow". I've never tried to train to make a goal pace in a half marathon and it is playing some head games with me. I just keep telling myself to being able to run 9+ miles in any time is a blessing and a great achievement and I'll just give it my all on race day. How does that sound? I'm aiming for positive yet realistic? :)
Here are my splits:
Mile 1- 10:07 (I never feel warm until about 1.5)
Mile 2- 9:41
Mile 3- 9:36
Mile 4- 9:52
Mile 5- 9:44
Mile 6- 10:18
Mile 7- 9:46
Mile 8- 9:27
Mile 9- 9:20
I fueled up with cereal before the run and some sport beans at miles 6 and 7.
Since I just finished my nutrition for exercise class I've been very aware of the need to get adequate carbs before and after my runs.
If you are someone out there who watches your calories, but runs make sure you are getting enough carbs. I wasn't at all so I'm actively working on that. Basically it's 5g of carbs a day per kg of body weight on a training day and 1.5g of carbs per kg of body weight after the workout. Post workout meals are SO IMPORTANT! Your body is craving food in the form of carbs and a little protein. Give your body what it needs!
After the run I had a Gatorade Recovery drink. It's 130 calories, 14g of carbs, and 16g of protein. I also added a banana for more carbs.
I'm thinking a sweet potato smoothie will be a good lunch. Did you know sweet potatoes have WAY more potassium then bananas? True story!
I'm in a great mood today...not just because of my endorphins but Kyle's clients are taking us to a DALLAS COWBOY game tonight! Excited and nervous all at once!
How do you fuel up after long runs?
Love and Romo-licious,
Carissa & Kyle