11.51 Mile Long Run

11.51 Miles
2:06:09 Time
10:58 Pace

Next week I think I will start posting runs on a weekly basis.

Very good pace for me.  Felt great.  No gels, just water and Gatorade.  My splits were odd: Worst mile was mile 5 (12:15), 2nd best was mile 1 (10:22) and best was mile 11 (9:09).  9:09 for the last mile?!

17.84 Mile Long Run

 17.84 Miles
3:39:20 Time
12:18 Pace

Not great but I had some issues, like with the bag I was carrying, I think I overfueled as I used both gels and energy blasts, and I tried the powdered Gatorade which seemed a little too sugary.  I didn't exactly crash but I did some walking at times, though in fairness this is a pretty hilly route, with CardioTrainer having total climb as .4 miles.  I think I will lay off the 16+ mile long runs til September and try 3 loops for a 3/4 marathon here http://www.thelabordaymarathon.com/

18.69 Mile Long Run

18.69 Miles
3:34:37 Time
11:29 Pace

Longest non race run in awhile and it went quite well.  The time includes two stops at convenience stores and times I stretched.  CardioTrainer had total climb as .4 miles (I love hills) and in fairness, 18.10 miles/11:50 pace (MapQuest had 18.69 miles).  I also reached 1000 miles for the year!  For fuel, about 2.5 20oz bottles of water, 1.5 16.9oz bottles of Gatorade and 2 packs of PowerBar energy blasts.

15.31 Mile Long Run

15.31 Miles
2:50:49 Time
11:09 Pace

Same hilly route I ran 2 weeks ago, but this time I ran it in 2:50:49/11:09 pace as opposed to 3:05:13/12:06 pace.  I fueled a lot better.  During the first 2/3 of the run I had two gels, 2 Gatorade Primes and a 24 oz water and last 1/3 most of a 32 oz Gatorade.  I finished strong, the last mile was run at a 10:13 pace.

11.39 Mile Long Run

11.39 Miles

2:17:08 Time

12:06 Pace

I was feeling great until the last two miles. I guess I bonked, I walked them at 15:06, 16:47 pace, I guess I needed more fuel or maybe it was too much drinking at Alive @ Five. I suppose on the bright side I can say I had a great cool down. Lastly, I haven't done this route in like 3 months, I incorrectly thought it was around 10 miles.

 

15.31 Mile Long Run

15.31 Miles
3:05:14 Time
12:06 Pace

Longest run in awhile.  Sort of crashed/bonked during the last few miles.  I had to walk now and then, maybe 20% walking.
I picked a hilly route, CardioTrainer has the total climb as .3 miles, but I was still hoping for sub 12 min pace overall.
Fuel-1 gel/Gatorade Prime/8oz water 1 hour into the run, same thing 40 min later and then 20 minutes after I stopped at a store to buy a 16oz Gatorade which I drank in 20 minutes.
Listened to-The Church-Starfish (Most of it), E-A Man Called E and Live-Throwing Copper.

11.95 Mile Long Run

11.95 Miles
2:11:47 Time
11:02 Pace

Why can't I run like this every day?  Not as impressive as my recent 12 miler at a 10:39 pace, but I felt very strong running.  I finished very strong, mile 10 was 10:18 and 11 was 10:21 and I had a few miles left in me.  Out of the 14 times I have run 11-11.99 miles, this was my best pace, with my prior record being from November where I ran 11:18 pace.  Also, I finish this week (Sun-Sat) with the second largest weekly miles in the last 12 weeks (35.95, highest is 38.55).  For breakfast I had some Cheerios with coconut milk and a smoothie.  During the run I consumed 1 11oz bottle of water and one package PowerBar Energy Blasts.  The weather was cool enough so I didn't need more water or the Gatorade Primes I brought.

I also rocked out to a band Nicole from the Fire Island trip suggested, Cinnamon Chasers.  Their album "A Million Miles From Home" has a dream pop/shoegaze/electronica sound to it.  Good stuff, great stuff actually, its not so different from Interpol and Heaviness, as all have dreamy albums good enough to listen to on long runs.