Long Run Redemption

After my somewhat disastrous and defeating 22 km run two weeks ago I was really hoping my long run this weekend would be a lot better.

I had 24 km on tap…aka 14.9 miles.  Longer than my half marathon coming up soon!

Neil and I met up with Kelly and friends at Edworthy and started off.  I stuck with Neil and Kelly for 10 minutes but then I decided to go with my natural pace and headed off on my own.  I also decided to tackle the same route with the big hill in the middle.  After all, if I was going for redemption I was going to run those same hills again.  It was a little less sunny today but it was still a beautiful view from up on Crescent Heights.

Just after halfway through my run I stopped by the YMCA to refill the Nuun in my water bottle.  I wanted to get in and get out as quickly as possible before I stiffened up! I also wanted to stay really strong on the way home so I set my mind to it!  To make sure I was on top of my nutrition I took my gels every 40 minutes instead of every 45.  I definitely think that helped!  I opted for some tunes on the run as well.

I ran past the bakery, totally ignoring the yummy goods available.  I had to keep the momentum going!

In fact I realized I was on track for a negative split!  That became my mission and I really tried to stay strong and focused.  Of course I had to stretch the run out to 15 miles to get that final mile split!

And??

I did it!  Negative split, crushed the route, and my last mile was my fastest mile of the day!  What a confidence booster!!  So what do I think made the difference?

• It was overcast today, where as my disaster run was in full sun.  It was still muggy, but I’m sure not having the sun beat down on my helped.
• Minimizing my stopped time – less stiffening up.
• Taking my gels more frequently.
• Keeping a positive attitude.  Once you spiral down into a pity party it is really difficult to pull yourself out.  And just because your last run was bad doesn’t mean that this run is going to turn out that way too!