June 13, 2009

Recipe for 18.7 mile workout

Long runs (especially over 18 miles) are always a doozy but the pace element makes those workouts even more strenuous.

Day before: drink water, extra carbs, get plenty of rest

Morning of: wake up at 5:45 am, drink a cup of coffee, toast a piece of bread and slather it with peanut butter, gather gear (water belt, gus, garmalade, visor, ipod, clean shirt and snacks for after the run), get dressed and put on sunscreen

Next, drive to SF to pick up J. Drive over Golden Gate bridge, admire the bay, and navigate to Tiburon. Park, gear up, and run 12 miles. Run, talk, hydrate, and repeat...Hit mile 11 and prepare for the pace section.

For the pace miles, concentrate, put one foot in front of the other, breathe in and out, and repeat.

My 5.5 miles were all under 9:06, and I ran 3 miles at <9:01 pace.
I pushed the final 1.5 miles & managed to run them in sub 8:50- booyah!

Post-run: stretch, eat snacks, drink water, tolerate a cold bath, down advil, and refuel :P


  1. I just want to point out that the bath afterward is cold enough that Sarah wears a winter hat in the bathtub.

  2. no kidding! I haven't tried having an ice bath yet but there's always saturday