After such a disappointing attempt at a run on Thursday I approached my long run today with more than a little trepidation. I didn’t even bother to run yesterday in the hopes that a day off would help me get through 16km today. Thankfully today was a good day and while it wasn’t fast (nor should it be I guess when it is called a “long slow run” on the training schedule), it was comfortable and for the most part enjoyable. It was in fact what I just like to call a really nice run.
I know everyone has had enough of this winter but I have to say that without a doubt I prefer a day like this over the heat of July and August. At -9C (16F) with bright sun and limited wind it was quite simply gorgeous outside. Today also marked the first day in months that I ran on sidewalks rather than roads. What a treat to not have to think about cars or have to be constantly moving into the slushy sides of the roads. That isn’t to say the sidewalks were perfect. For the first 3k I was running on an ice/slush/snow mixture and since I was running out and back, I had to finish on that as well. In the middle of the run I was also on similar footing. But some City of Ottawa employee has performed miracles on a big section of one of my favourite paths, leaving it as dry as on a summer day. Summer footing combined with comfortable winter temperatures? It doesn’t get any better than that in my book.
Today I gave myself permission to run something comfortable and to not push myself for anything other than completing 16km. I had hoped to run it without stopping but when I had a few I.T band twinges at the 9k mark I stopped my watch and gave myself a “one song break” while having a few raisins and almonds. The break was perfect; as soon as the song was done I felt like running again and the twinges were gone. The route I took involves doing several gradual hills and even those felt good. My final pace was around 6:17min/km, not exactly fast but reasonable for a slow run, particularly since I know in the snowy areas I was probably doing closer to a 6:30 pace.
One of the tricks I used today was to just enjoy the moment. Every time I caught myself thinking about how hard the upcoming 30k race is going to be, or how I was running faster at this time last year, I quickly shut those thoughts down. Instead I focused on how good I was feeling and how beautiful it was outside. At the top of each hill I thought about how amazing it felt to have made it up without too much of a struggle. Going down the hills I thought about how relaxing it is to just let gravity pull you forward. I often spend ridiculous amounts of my running time thinking about pace and distance and whether the run is preparing me for my next challenge. It is very difficult to simply run “in the now”. But when you manage to pull it off, even for short times, it is well worth the effort.
Finally, thank you to everyone who gave me words of encouragement after that last disappointing run. All of your kind words were appreciated!
Good job Kristi!
Glad you had a better run!! I definitely agree that summer footing + these temps = some good running! I went out today but my sidewalks are still snow covered. I ended up running the last 3K of my 7K run just in my condo complex. My legs were just not enjoying the running on the snow.
Hi, I have enjoyed reading your blog since last summer. I notice in this blog you have used raisins and almonds for fuel. Have you used this type of natural fuel in a race or longer distance than the tradional sugar based stuff?
Hi Paul, glad to hear you have enjoyed my blog!
I have tried a few things for long runs and races. The raisins and almonds I have only done on my last two 16k runs but I have to say I do think they gave me a good energy boost and definitely did not bother my stomach. For my marathon and the last few half marathons I broke up pieces of Cliff Bars (I like the natural ingredients) and put them in a zip lock bag to have on the run. The bars or really chewy so I found I needed them to be in very small pieces to be able to manage them while running. That is my one concern with the almonds – maybe a little difficult to chew if I want to have a snack while running rather than taking a walk break, but I am definitely going to try them for this year’s races. I can’t stomach any gels at all – hate the taste and the consistency. I’ve never done Gatorade for fear it would upset my stomach. I have done sports beans and they are not bad. In fact for the marathon I mixed a few beans in with the Cliff Bar pieces. But ideally I would like to just keep it natural, so I am hoping the almond,raisin combination will be successful.
Have you had any luck with a particular fuel? Are you focussing on a certain distance this year?
I did the toronto marathon in October as well, it was also my first marathon. I used chews for fuel and only water. I feel I should have used the sour soother from the corner store as fuel because it would have been cheaper eating the same thing. I am trying to eat healthier and I eat candy on long runs. It doesn’t make sense. I am training for ottawa this May and hopeing to find something different. A month ago I used raisins and pretzels and it work out ok. Tomorrow is 16km and i might use almonds and see how it goes.
Thanks
I agree, the foods made for running fuel do seem like the equivalent of candy to me. Like you said, it just doesn’t seem to make sense when you are doing all this work to be healthy.
If you get a chance let me know how the 16k goes with the almonds, and if you try anything else that works let me know!