Thank you for all of the positive comments on my 20 mile run! It was quite an experience. Even better than the run was the fact that I didn’t hurt after. I was tired, but my legs felt just fine yesterday. That was a treat!
Since I felt good, I went to the gym for some easy Sunday morning cross training. My cross training days are pretty light for now and it’s working out well. Yesterday I did 30 minutes on the elliptical followed by some core strengthening moves. It felt good to move…for a little while. The remainder of the day was dedicated to rest and relaxation. Heaven.
***
Ready for another week! It’s Monday again. I tend to dread Monday mornings, but I was in fighting form this morning. I woke up before the alarm and laced up the ol’ running shoes. It’s sort of a step back week in preparation for this weekend’s Reach the Beach Relay. I’m hoping lower mileage will give me the extra shot of energy I’ll need for this adventure.
Still dark, already sweating! This morning’s run made me happy. I felt alive on the treadmill. Eminem pumped me up for some serious speed – 4 x 800s. (1 mile = 1600m)
Total Distance: 4.0 miles
- Warm Up: 1 mile @ 6.5 mph (9:13/mi)
- Interval I: 800m @ 7.7 mph (7:47/mi)
- Interval II: 800m @ 7.8 mph (7:41/mi)
- Interval III: 800m @ 7.9 mph (7:35/mi)
- Interval IV: 800m @ 8.0 mph (7:30/mi)
- Cool Down: 1/2 mile @ 6.5 mph
- *Recovery: 2 minutes @ 6.5 between each interval.
Total Time: 32:35
Average Pace: 8:08/mi
My morning runs are typically OK, but this run felt exceptionally good. It wasn’t hard to figure out why…
When I set out to run shorter distances (5 miles or less), I don’t fuel up. I rely on whatever is stored in my body to get me through the run. If I feel particularly hungry, I’ll munch some banana or a bit of applesauce – just enough to quiet the grumbling. Many people say they do this and it works for them, so I figured it was the best approach.
This morning, I was hungry. It was a hunger I could not ignore. On my way out the door, I smeared a small slice of bread with peanut butter to eat before the run. It wasn’t a lot, but certainly more than I eat before most four milers. It was perfect! The snack gave me such a boost! I thought back to my Thursday afternoon five miler. That run also felt effortless in comparison to most of my sunrise runs. Why? I had eaten throughout the day – fueled for running! This isn’t rocket science, but it took me until now to really FEEL the difference, to recognize that I perform better – even on shorter runs – if I have something to eat beforehand. Lesson learned!
Of course, pre-run fueling doesn’t mean skimping on breakfast! I still had plenty of room for oats.
A hot bowl of oats on a cool, dewy morning! I topped this batch with some PB&Co. Cinnamon Raisin Swirl. I can’t say the bowl was bad. Oats are NEVER bad! I’m just not a huge fan of that nut butter. The raisins are weird…stale?! I’ll use up the jar, but it’s getting nixed from the nut butter collection after that. Least favorite, for sure.
Time to begin the day. I hope it flies by. I’m super excited for my relay weekend!
What are some of your best fueling tips? For me, proper fueling is definitely a focus. I’m always learning!
