Fast finish long runs

Realization #1: I ran 64 miles in 7 days – I think this is a record for me!

Realization #2: High mileage = aches and pains. I ran long on Saturday and felt good.  But during Sunday’s easy 6-miler, my legs started to get a little unhappy with me. My calves were super tight from my long run and I think this caused my right shin to start hurting a bit. I’m being very proactive with the RICE method (Rest, Ice, Compression, and Elevation) and I think it will be fine in a day or two, but running is always going to involve some injury prevention and management.

Anyway, despite my sore shin, it was a very productive weekend of training. I slept a ton on Friday night and woke up ready to get down to business (i.e. RUN!).

I love you, coffee.

Frida coffee mug

Confession: I also really love Peter Pan’s whipped peanut butter. It tastes like frosting. Sometimes a girl needs some hydrogenated oils in her life. All things in moderation, right? Anyway, I slathered an apple in that creamy pb and followed it up with a clif bar. I had a pretty serious long run planned – had to fuel up well!

peter pan peanut butter

I had  intended on doing my long run on the treadmill, but thankfully the park roads were pretty clear and I ran mostly outside. I’m not going to lie – I was a little worried that a tree branch was going to fall on my head, but alas I remained unscathed. I ended up running 15 miles in 2:04:10 (11 miles in the park in 1:33:45 and 4 miles on the treadmill in 30:25)

I broke the run down like this:

Miles 1-3 easy
Miles 4-6 marathon pace (~8:20)
Miles 7-11 easy
Miles 12-15 1/2 marathon pace (started off at 8:00 and finished up the last .5 mile at 6:58 pace!!)

I mostly felt good for this entire run. Trying to run marathon pace for miles 4-6 was harder than I thought it would be, but the last (fast!) miles felt really good. Funny how that is… I really think that fast finish long runs are essential when training for 1/2 and full marathons. I didn’t do any while preparing for NYC or Boston and I wish I had. Practicing running at race pace while you’re fatigued will prepare you for the mental and physical fatigue of race day. Or at least I hope it will!

I immediately bought a gatorade to hydrate and followed that up with some greek yogurt (protein!) and dried cherries (carbohydrates!).

post long run fuel

After my shower, I made sure to put on my recovery compression socks. Love.these.so.much.

recovery socks

And then it was time for more foodddddd. Luckily I had some leftover peanutty root vegetable stew to fill my belly.

peanutty root vegetable stew

After watching 2+ hours of TV on the couch doing lots of important things, I was hungry AGAIN. I had 3 bowls of Kashi Go Lean Crunch with milk.  Runners need to eat!

Kashi Go Lean Crunch

My legs were feelin’ like they could use a good stretch at this point, so I walked the mile or so to Whole Foods. I didn’t really need anything, but I wanted to drop off a big bag of #5 yogurt containers for recycling and so I just had to browse a bit…

I came home with a bag full of fun stuff: Kashi TLC crackers, romaine lettuce, frozen strawberries, pinto beans, coconut butter (!!), navel oranges, hummus, lara/clif bars, dried cherries, and floss.

Whole Foods

After my hearty afternoon eats (hello protein + fiber in Kashi Go Lean Crunch!), I wasn’t that hungry, but I knew I probably needed to get in some more calories. So I assessed my options and put together a plate of nutrient dense yummy-ness: ezekiel bread toast topped with coconut butter and jam and a banana with lots of whipped peanut butter. Mmmm. After reading about the benefits of coconut oil/butter on Chelsea’s blog, I knew I had to try it for myself. The combo of coconut butter and jam on toast is scrumptious! I highly recommend.

coconut butter on toast

Plus some thin mints that were hiding out in the freezer.

thin mints

Yay, my article on the Top 5 Running Mistakes to Avoid was featured on Newser. I like this site a lot – it summarizes the day’s top news stories. Perfect for busy peeps!

Fun NYC event coming up: The Village Voice is sponsoring its 3rd Annual “Choice Eats” event on Monday, March 22. The event will feature tastings from  50+ restaurants, including: Café Glechik, Peppa’s Jerk Chicken, Bunny Chow, Sigmund Pretzel Shop, Xunta Tapas Bar, Salumeria Rosi, Jimmy’s No. 43, Xi’an Famous Foods, Lucy’s Whey, Counter, An Choi, and Café Steinhof. If you’re a New York area foodie, this looks like such a fun event! Bonus: there will also be craft beer and wine pairings available with the food. You can purchase tickets here. Bon appetit!

Question: What NYC restaurant/bakery would you like to visit (assuming locale and $$ weren’t an option)? Someday I will make it to Blue Hill….

  • Sounds like a great run! 64 miles in a week is insane, you’re awesome girl!

    Recovery socks are definately something I really want to invest in sometime in the near future.

  • Wow that’s a heck of a lot of mileage!!
    Hooray, reading this made me happy – I did my first 15miler last wednesday and got 2hrs6, so I was only just off your time!! Yaay 😀
    Good to see how you fuel up for such a long run cos I’m never sure :s

  • Ada

    Wow, awesome job on your weekend run! I was a bit scared running in the park with the tree branches as well, but luckily everything was ok:)

    Hmm if money was not an issue I would definitely select the tasting menu at Per Se. I’ve heard the entire meal takes over five hours and is quite the experience. Blue Hill sounds great as well though.

    I hope you all have a marvelous time tonight, I really wish I could make it!

  • mm i LOVE me some thin mints!! i love kashi go lean crunch too! so true-when i run i get SUPER hungry and i want something substantial!

  • Oh thank you SO MUCH for posting about the Choice Eats event. I’ve been searching for something to do as a gift for the bf’s birthday, and this fits the bill PERFECTLY.

    As for restaurants….I really can’t pick. Everytime I read about one (now that you talked about Blue Hill i’m supremely interested in that) I want to go to it. My list is endless.

  • Kacey

    Wow, you really rocked that long run! And the whipped peanut butter, I will definitely look for that on my next trip to the grocery store, it sounds de-li-cious.

    Okay, question about the recovery compression socks: what’s the difference between the recovery ones and the regular running compression socks (or even sleeves)? And how long do you wear the recovery socks for after your run?

  • Awesome weekly mileage there, super woman!

    I can’t think of a specific restaurant/bakery, but I’d love to do a tasting tour of the best vegetarian restaurants in Manhattan. Care to join me? 🙂

  • If you’re icing you should check out Recover Gear. It’s compression gear with pockets for mobile icing. Sorry, for the plug, but I thought you could use it!

    http://www.recovergear.com

    Keep up the mileage!

  • I LOVE recovery socks… and thin mints. And girl, every time I read your blog you make me want to go out and RUN!

  • Compression socks are a MUST!!! Awesome run!! When I am at the end of my race and feel like slowing down I just remind myself that if I go slower then that means it will take longer to get to the finish line. But if I speed up then I only get to the finish line faster which usually means coffee and food!!! That is all the motivation I need!! 🙂

  • maren

    ok I never knew about Blue Hill! that looks amazing!!! i Def have to go there SOON!!! would also like to try the chocolate sampler menu at jean georges!!!

  • Morgan

    Per Se is my number one restaurant choice!
    Le Cirque is next.
    My new favorite restaurant is David Burke Townhouse. Two words: Doughnut Wheel.
    Spice Market by Jean Georges is also amazing!

  • Yay for your looooong run! Sounds fabulous. As do those socks! And all those recovery eats! My idea of snacky heaven.

    I also, really want to try coconut butter with a passion. That + raspberry jam sounds like a perfect match!

  • Nice running! I hear you on the aches and pains – my mileage isn’t near yours, but this week still left me hobbling around with Advil close at hand.

    As for restaurants, I’m never that into the super-pricey ones, but I am dying to try Dirt Candy (yummy unhealthy vegetarian) and Locanda Verde, for dinner AND breakfast. Maybe not on the same day though…

  • Ellen

    Ohh I’ve been wanting to go to Blue Hill ever since there was a Top Chef challenge there like a year ago. I’ll make, one day!!

    http://www.firednfabulous.blogspot.com/

  • Amazing job on the run lady!

    Thank you for the coconut oil shout-out! Isn’t that stuff just melt in your mouth delicious?

    Choosing a bakery that I’d like to visit in the city is a seriously daunting decision…too many great ones. Some that come to mind are City Bakery, Baby Cakes, and Magnolia.

  • Ooh! How do you like the compression socks?? I have the Stick but am always interested in stuff that will help with post-run recovery…

  • Wow that is a lot of miles!! I ran 14 on Sunday in Central Park and didn’t wear headphones b/c I was afraid I wouldn’t be able to hear a giant tree crashing and falling on my head. hehe.

    I was soo sore after my run. Do the compression socks work? What do they help with?

    And thanks for that event info – I think I’m going to buy some tickets and check it out! Maybe I’ll see you there?!

  • You’re such a trooper! I know I say that all the time but seriously, with all the deaths out there I’d certainly have stayed inside.

  • I am in awe of your 64 miles!!

    Are you going to the “choice eats” festival? If so, do you want to meet up there? I figure we both deserve a treat after the NYC Half! 🙂

  • ida

    i’ve never heard of whipped PB, sounds delish though!! I’m officially on the look out.

    great long run!

  • Kacey and Lindsey – I’m not sure how recovery socks differ from running compression socks, but I imagine that they work similarly. The socks are tight, so they stimulate circulation in the legs and reduce lactic acid build-up thus speeding muscle recovery. I’m not an expert, but I *think* that’s how they work. In any case, I always feel less sore the next day!

  • Awesome job on the miles!

    I truly love my compression socks. Best money I ever spent.

  • Yes, the benefit to running like that is goooood eats!! I too ran Boston, in 2005. So fun. Running marathon pace during the marathon is one thing, but kinda annoying and grueling during training!

  • Awesome running! And Kashi is great too! 🙂

  • okay, i seriously do not know where to start with this post. so here my add comment goes…

    whipped peanut butter?!?!?!?! how does it taste? different consistency? these are important questions.

    holy 64 miles…you go with your bad self girl!

    i also love coffee. i hate people who talk bad about it. it is my favorite source of antioxidants.

    that stew! i have that recipe bookmarked.

    hawt socks. love them.

    and most importantly, THIN MINT COOKIES! my absolute fave. i can down a sleeve of those like whoa.

    so good to catch up on your blog – i have totally been behind! hope you are well dear and lots of love to you!

  • You are making me long for my 20-milers right now so that I could eat like you did! Great food line up you had! And smart to rest the shin…like you said, a few days off goes a long way in injury prevention.

  • yummy food . i like to eat.. so its wow type for me