I had such a great run this morning!
I've been going back and forth about whether I want to commit to training for a November 20th marathon, and today showed me that I really can do it, if I'm up for it. After experiencing knee pain at the 12 mile mark a few weeks ago, I was nervous that my body wouldn't hold up through my long runs. But this morning I ran a strong 16 miler with NO knee pain!!
Very exciting. I planned my run to get back to my car around 13 miles, just in case my knee started acting up again. Then I tacked on an additional 3 by running a 1 mile loop near my car. I didn't want to be caught too far away in case I needed to stop! But all was good, and I even ended up with a negative split (where the 2nd half of your run is faster than the 1st.)
I kept all miles under 10:00, and my overall pace was 9:43. Pretty darn good in my book!
|Mile 1 -||9:59|
|Mile 2 -||9:59|
|Mile 3 -||9:58|
|Mile 4 -||9:59|
|Mile 5 -||9:54|
|Mile 6 -||9:40|
|Mile 7 -||9:36|
|Mile 8 -||9:08|
|Mile 9 -||9:32|
|Mile 10 -||9:43|
|Mile 11 -||9:35|
|Mile 12 -||9:54|
|Mile 13 -||9:47|
|Mile 14 -||9:31|
|Mile 15 -||9:35|
|Mile 16 -||9:43|
To keep the excitement going, I've decided to declare this week "Running Week" on Leading the Good Life. I've got a week full of running-related posts on the docket for you. And to start things off, I thought I'd show you how I tackle one of the scariest aspects of long run recovery...the dreaded ice bath!
Here are my tips for taking a recovery ice bath like a badass:
- Fill the tub 1/2 way with cold water from the tap. (Enough water to completely cover your legs when sitting.)
- Right before getting in, add 16-20 lbs of ice.
- Wear your running clothes (to rinse out sweat/salt) or other clothes you don't mind getting wet. Add a sweatshirt or jacket to help keep you warm. Just roll up the bottom so it doesn't get wet.
- Wear socks!
- Stay in for 15 minutes (use a timer.)
- A hot drink will help you warm up.
- The water around your legs will warm up first. Swish your legs back and forth or stir the water with your hands occasionally to keep the colder water near your legs - where you want it!
- Just like ripping off a band-aid, the hardest part is the first few seconds. Sit down as quickly as possible, and your body will start to adjust.
You can do it...and your muscles will thank you!