12 miles!

This morning was my last long training run before tapering for my race! I decided to run at "race time" in order to get used to running at the ungodly hour of 7am. It actually wasn't so bad and I think I'm going to keep running at this time for the next 2 weeks.

The deets:
Food: Ate a banana w/ some almond butter before leaving. Really started to get heavy legs, cramping around mile 6 so went with a Gu (espresso). Learned I prefer Hammer Gel to Gu, mainly for taste. Around mile 10 I started getting heavy legs and some fatigue. I really feel a boost from the gels, but 2 over the course of a race seems excessive. I have a 9 mile run next week and will experiment w/ gel at one point and either a cliff block when I start to get tired, or putting an electrolyte drink/tab (nuun) in my water bottle. I'd really prefer not to have to carry a water bottle for the race, but if some electrolytes in the water help, I'll do it.

The running: I've settled well into a walk/run pattern suggested by friends, and 1st time marathoners, Mira and Andy. I run 10 min and walk for 1 min. Simple, and works well. I run faster in the run segments and the walk breaks change up my pace and stride length enough to help reduce or eliminate side stitches and keep leg cramps at bay. For the race I'm expecting to stick to my walk run plan until I get through mile 7 or 8. If I'm feeling good and want to pick up the speed or reduce the walks, I'll do it. But I"m aiming for conservation early in the game.

I did a mix of my faux-chi running I tried last week and some of my "normal" stride running. The chi-running position is strange for my upper body and back, but great for my lower body. It's amazing how much "easier" running is. I still got some IT funkiness on the left side around mile 9, but alternating my stride patterns every so often helped it turn from funkiness into pain or problems. Otherwise, no back of the knee cramping AT ALL!

As usual, I got tired around the 6 mil/10K mark, then the gel picked me up, I got fatigued around mile 10, but was able to keep, and even pick up my pace, through miles 11.5 As with all my long runs, i get really tired on that last 1/2 mile when I add distance, but that's to be expected.

I'm really proud of how fast and confidently I did this run. My average pace was 9min 54 sec. I'd really like to run my 1/2 w/ a 10 min/mile pace. Of course, I'll happily take a faster run, but I have also had races go bad (cramping and the like) and don't want to set my sights too high only to have cramping really drag me down.

In Ears:
I've become a huge fan of NPR's Pop Culture Happy Hour. The PCHH gang is funny and make the first 50 min go by like a breeze. Unfortunately, I run slower when I listen to podcasts and all the laughing makes me stumble. Post, PCHH I had a mix of Lady Gaga, Rhianna, P!nk, Ke$ha (yes, Ke$sha), Black Eyed Peas, and Matthew Sweet. I find a really prefer to run to female pop/dance vocalists. The beat keeps me going and the songs make the time pass.

I'm debating what to do for the race: my standard PCHH podcast with my Race Playlist randomized? Or all music? Or PCHH with a set playlist that is designed to encourage and motivate me w/ specific songs for specific miles?

Clothing:
Running cap (Brooks), sunglasses, Addidas socks, newer Brooks Cascadia 6s, Road Runner Sports running T, Moving Comfort Fiona Bra, and Mojito SportSkirts.

I'm debating what to wear for the race - do I bother with a hat? T-shirt (no chafing) or Tank (a b-day gift from mom, or the race T-shirt (matches my skirt but not a flattering cut over all :) ). You know, all the stuff that really matters.