Long run lessons

It was a good run yesterday, for the most part.

I ran the first 11 miles at close to a 9:00 pace. I honestly didn’t feel like I was pushing it much, but I guess I was. I tired to keep with my app, but I kept going too fast by the end of each split.

So, 11 miles went great. Then I came to mile 12. I lost all strength. It hit me out of left field. I suddenly had very little strength left. I ended up walking some of the 12th and 13th mile. I decided that rather than pushing myself, I would be glad I had a good run and head home.

I realized a couple things after yesterday’s run.

First, I pushed it too hard for the first 11 miles. Even though my perceived effort was low and I felt great, it was more than my system could handle. I should not have crashed as I did. Had I tried to keep my pace a little slower, I could have finished the course. As it was I ran 13 out of the 15 miles planned.

Second, I need to work on keeping my energy level up by taking some type of energy gel during my run. I read an article the other day that said, if you wait until you feel tired before you take a gel or drink gatorade, it is too late. Made sense. It said to start taking a little gel about 30 minutes into your run and then take more ever 15 minutes. Obviously you wouldn’t want to take a full gel every 15 minutes, but about a quarter of one each 15 minuted will keep your energy up throughout the race.

Last, I hurt my hip yesterday. I knew it was aching during my run, but that has happened before and not been a problem. Yesterday though, I was in quite a lot of pain about an hour after my run. It still hurts today. Since today is my off day, I am going to see how it feels after a day of rest and go from there. Based on my research, it sounds like it is my hip flexor that is inflamed. I am sure it was caused several weeks ago when I tripped on the sidewalk running. I hope it will get better on its own, but if not, I’ll see some type of doctor this week. Not good timing as I was just getting back into running well again.

So the ups and downs of my long run. The encouraging thing to me was the fact I am getting back to my Spring pace and had an overall good run. I just hope my second wind isn’t too close to the marathon that I run out of time.

Saturday, the Retro Run in Birmingham. It is a fun 5K that we did last year. Hopefully I’ll be all better and ready to run! Going to see Neill (@bigbiggeek) there and about 5 other people I know (plus TJ and RS will run). Can’t wait.

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8 thoughts on “Long run lessons

  1. Hydrating and energy gel intake works the same way, you gotta do it before it happens, otherwise too late.
    I personally hate energy gels and gatorade during a race/workout, I get a bit of hard candy when I need sugar and then water, I’m very peculiar as to what I eat and drink before, during and after a long workout.
    Hope your hip problem is nothing serious.

    • Thanks for the comment. That is a big help. I may try the hard candy idea. It might be easier than having to carry a gel with me. I agree about hydration. I have kept up with drinking half my body weight since my dieting days. I now have to learn how to keep the sugar in my body during a long run.
      I think my hip will be better with a day off – at least I hope so!

  2. It sounds like you’ve already done a lot of research, but I really like the Gu gels. They’re not too hard to carry (or to safety pin to shorts) and they come in a bunch of different flavors. I know some people can’t stand them, but they’ve always worked for me. The extra boost of caffeine is nice too 🙂

    • I appreciate the info. I’m still learning about all this energy gel stuff. I need all the help and ideas I can get. I guess I need to try several of these options to see what works for me. It’s all new to me. Thanks for the help.

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