11 miles can be checked off my new marathon training plan. I scaled back these last two weeks to make sure I wasn’t over doing it in the milage department and risk injury by the end of the summer. I really felt like injury was right around the corner for me had I continued to rack up milage as fast I was.
I took a week off, reevaluated my training plan, got back to morning runs and have slowly been finding my happy running place again.
It was the best decision I could have made for myself.
Now, all I need to figure out is this darn summer heat. June was hot don’t get me wrong but literally on July 1 the heat index went from an average of 90 to 100+.. mehh
Knowing I had 11 miles planned for yesterday I should have paid more attention to this. While I was out the door by 6:45 am the humidity was already as thick as ever. I knew I was in for an interesting run.
I started out this morning run like I would any other. Laid out my clothes, drank a cup of coffee, ate half a luna bar, and read a few running blogs for inspiration. Thank you to: Hungry Runner Girl & The Singing Runner
I drove to campus, my old dorm to be exact, and started out on my old running route. It was basically downhill for the first 2 miles to the trail where I ran another 4 before turning around.
I have to start out by telling you all that starting this run off was hard. My legs felt super heavy and didn’t really loosen up until mile 5. I attribute this to the 2 mile run I did the day before in the afternoon 107 degree weather. I know, I know what was I thinking running in 107 degree weather. I wasn’t. It won’t happen again. Running in that kind of heat takes a lot out of you.
Anyways, here’s how my run went down:
- Mile 1: 10 minute pace – Told ya my legs felt heavy!
- Mile 2: 10 minute pace
- Mile 3: 9:45 pace
- Mile 4: 9:30 pace – Loosening up, slowly but surely
- Mile 5: 9: 20 pace
- Mile 6-8: 9:30 pace
- Mile 9: 9:20 pace
- Mile 10: 9:40 pace
- Mile 11: 10 minute pace
*Times are not accurate. I watched my time throughout my run and these are all rounded up. The one down fall of my polar watch.*
Yep, not my fastest or favorite run out of the bunch but I’m still taking it. 11 miles done fast or slow is a pretty great accomplishment in my book. I learned a few things during this run too. I know where I went wrong and what I’m going to work on next week.
For one, I’m NOT going to run in the afternoon heat the day before. Dumb dumb Sarah. I’m also going to have to wake up earlier. While, I thought 6:45 was pretty stinkin early I was clearly mistaken. Next Saturday, I’m going to have to wake up at least an hour earlier to beat the heat and humidity. It makes a huge difference in my run.
Early to bed early to rise makes a runner healthy, wealthy and wise 😉
Did you see my July goals
yet?! Well, I knocked out two of them already. One being an ice bath!
Have you heard of an ice bath before?
Runner’s swear by them and I’ve read about them forever
but I had yet to try one! Here’s a little info about why the ice bath’s are so great for you after long runs. (Taken from runaddicts.net
Why should I take a bath with ice? It’s freezing!
Yes, it is chilling. Although most of us don’t like a cold shower, an ice bath right after an intense running session can actually do wonders for your body. It’s a fact that right after an intense activity, like a long run or a set of short sprints, your muscles experience microtrauma. These are small tears in the muscle fibers, which are perfectly normal for runners. You’re probably feeling some of it when your muscles hurt after an exhausting run, but you won’t feel every tear since they are, as the name implies, micro.
Because of the very low temperature, ice bath also becomes a great treatment for muscle soreness, strain, and inflammation. It also prevents the breakdown of muscle tissues. The cold water will stimulate muscle cells to start repairing the muscle tears.
As you immerse yourself in the ice bath, you’ll get relief from your sore muscles, let’s say your calves. The good thing about the ice bath is that your other leg muscles are also being treated in the process, like your hamstring, gluteus, and quadriceps. Thus, it gives your body optimal conditions for recovery.
Determined to figure out why runner’s love this fun activity so much I drove straight to the gas station after my run and bought two ice bags so I could
torture myself aid my muscle recovery.
Here’s how it all went down:
After pouring in the ice bags along with some water I felt it out for temp testing. I’m more of the toe to heal kind of girl. I’m not one to just jump in to anything without feeling it out first. This works goes for both figuratively and literally 😉
Slow and steady..
Ahh cold, cold, cold!
I wasn’t sure how long I was supposed to be in there so I think I lasted about 7 minutes? At the most. This probably isn’t enough time to properly recover all of those muscle tears.. but it was cold!
I’m a wuss.. better luck next week!
Since I woke up pretty worn out this morning today will be spent doing some pilates and going on a walk to stretch myself out a bit.
I hope everyone has had some great runs this weekend!
How do you deal with the summer heat? Early morning runs, late night runs or treadmill runs? Have you ever tried an ice bath?