mmm…turnovers… 😉
Hi guys! Having a lazy Sunday? 🙂
Sundays are for long runs for this gal, so it hasn’t been so lazy for me. Actually, I have big plans for productivity today! Don’t worry, it’ll be fun productivity 😉
Despite going out last night, and then staying up even later when I got home to send a training plan to a client, I woke up feeling pretty stellar. Ready to tackle nine miles.
It’s absolutely perfect running weather this morning. It was bright and sunny and about 62 degrees. Light breeze. I was smiling and feeling the run half way through the first mile.
My goal for the run was to keep an average pace of around 9:30. How’d it go? Not bad!
Total distance: 10 miles. I just couldn’t resist to keep going one more mile once I reached my half way point of 4.5 miles out. 10 is such a nice, well-rounded number! Or I’m just a glutton for punishment.
Total time: 1:34:10
Average pace: 9:25
Mi. 1 – 9:38
Mi. 2 – 9:22
Mi. 3 – 9:26
Mi. 4 – 9:11
Mi. 5 – 9:22
Mi. 6 – 9:22
Mi. 7 – 9:26
Mi. 8 – 9:33
Mi. 9 – 9:35
Mi. 10 – 9:18
I gotta say, the weather made my run fabulous. I just kept chugging along, surprised at how quickly each mile passed. There were SO many runners/walkers/bikers out on the wonderful trail that we have here in Blo/No, too. That always helps.
Before I knew it, I was on mile eight and only had two more miles to go. At this point, my right hip was giving me some pain. I have tight hips, so I definitely need to stretch and massage it today. At this point, I also thought of Beck for inspiration. She ran 20 miles yesterday, and commented on how it was “just two ten milers.” I mean, I only had to do one, so I was pretty grateful, heh ;) Thanks, Beck – helped me out around mile 9 😉
By the time I finished, I’d sipped my Camelbak dry.
Time out: speaking of Camelbak’s, I’m always leery of how/where I store the plastic portion just because it’s hard to get every droplet of moisture out. Then I read on someone’s blog (who are you? I can’t remember or else I’d give credit!!! 🙂 ) that they stash it in the freezer – that way no mildew can form. I tried it out this time, and it worked perfectly!
OK. Time in 😀
One of the things I’m bad at is rehydrating adequately after long runs. I know this because later in the day I’m very tired and my eyes are red and dry. So today I made it a point to drink a LARGE glass of water when I got back to the house, followed by an entire Vita Coco carton:
I like the regular flavors best, but I get the flavored ones for the husband.
I didn’t stop there – by this time my stomach was ready for food (well…liquid food) so it was time for my go-to post hard workout meal, a smoothie (in a bowl) with granola:
A crumbled Almond Granola Breakfast Bar to be exact!
There’s nothing better after a long run!!
And a little later, there may be some more liquid intake:
in the form of pumpkin beer! 😀 Anyone try this flavor before? Shane and I picked it up at Friar Tuck’s yesterday.
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Step Turnover
During this morning’s run, I conducted a little experiment at a couple different points in distance. The other day I was reading Runner’s World Magazine on the treadmill, and came across an article on step turnover.
The article stated that the ideal number of steps per minute is 180.
It didn’t, however, say anything about how this number relates to the length of the runner’s legs. Since I’m almost 5’10 – probably taller than the average runner, I wasn’t sure if it’d be the same for me, but I used it as a guide. Anyway, around miles 3 and then again around mile 7, I counted how many times my right foot hit the ground in one minute, and then doubled it.
I counted 84 times on mile three (total of 168 steps per minute,) and about 81 on mile 8 (162 spm) – so I was in the 160’s. Apparently I can run a bit faster if I crank up the turnover a bit!
Have you ever counted your step turnaround per minute?
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Well I’m off to tend to productivity (but first, Wal-Mart…bahhhh) and then get some relaxin’ in! Hope you guys all have an awesome Sunday!! 🙂
Do you find it hard to stay hydrated after long, sweaty workouts? What tips do you have? I plan on noshing on some fruit throughout the day, too.
Filed under: homemade granola bars, recovery, running, training |
Running Around Normal 
never counted steps while running! That is such a great idea to freeze the plastic part of the camel back! genius.
yay, you found the O’Fallons beer!! We have had the Wheach flavor (peach wheat) and loved it. Let me know how you like the pumpkin!
Love the Camelbak idea! Whoever thought of that gets pat on the back from me.
I did not wear anything on me today when I went on my long run. I have one route around the local high school that still has the fountains going. But I still have to remind myself to start drinking as soon as I finish. It’s a never ending battle.
I have gone so far as to pre bike my routes ahead of time and hide water bottles along the way, guzzle them on the run, and then pick them up afterwards.
That’s an awesome tip! I’m definitely going to try out that 180 counting tip for me next run and see where I fall
Mmmm…. must… try…. pumpkin… beeeeeerrrrrrrrr….
That’s interesting about the stride number!! My automatic reaction is to take longer strides when I try to sprint, but I’ve noticed I can actually run faster if I sort of just shuffle reeeeallly quickly. Think Mario going super fast 😉
Oh funny – I did that step thing on my last run! But now I forget how many steps I counted. Guess that’s a problem……
Congrats on your run!!
Ooooh the O’Fallon Pumpkin! I had some this weekend and I thought it was delicious! The Sam Adams pumpkin is really good too, but it’s only available in the fall sampler pack, crummy. I hope you like the O’Fallon!