Hello, friends — happy Friday! I’m excited because I finished my weekly long run this morning: 14 miles complete. Now I can relax and enjoy the weekend.
My running partner Diane needed to get her long run done early, so I had company for the miles. We met in Falls Church and ran the W&OD trail. The trail doesn’t offer much shade, so we were lucky the morning was cloudy and cooler than usual.
We ran past Vienna — a section I’m more familiar with by bike than on foot — and it felt farther than I expected. We also passed the brewery Matt and I rode to last weekend; this time there was no beer stop, though I admit I considered it!
Diane and I chatted as we ran, pausing occasionally to stretch and refuel. I took a mocha Clif Shot gel for a caffeine boost and a couple of Clif Margarita Shot Bloks. As my long runs get longer I plan to shift toward more real-food fuel because I get tired of gels and chews; my nut-butter–stuffed salty dates are coming back into rotation soon.
Our coaches had given Diane an acceleration segment at the end of her route — miles 12 to 16 for her — which translated to miles 9 to 13 for me. Last week I hit that section hard, but today my legs weren’t cooperating. I told Diane to go ahead and I’d meet her for the final mile. We did run a faster-than-usual pace for the first nine miles, so that might explain the tired legs.
I still finished strong — our final mile was around an 8:45 pace — and felt good about the overall effort. Fourteen miles is a solid long run for me and the average pace was respectable for this distance.
Big thanks to Diane for the company and motivation.
When I got home I refueled with a peanut butter Perfect Bar, some fruit, and a little tart cherry juice. Then I took an ice bath and sipped hot tea while recovering — the tea helps a lot. I was pretty sore right after the run and the ice bath made a noticeable difference. Once I get past half-marathon distance, ice baths become a staple.
Are you a fan of ice baths? I’d love to hear what helps you recover on long-run days.
After recovery it was time for lunch and then work. Tonight Matt and I will head out after dinner to spend the weekend at a friend’s lake house, hopefully beating the heaviest traffic. I’m really looking forward to unplugging and relaxing by the water.
Earlier this week we cooked a Blue Apron meal that featured striking purple potatoes. They were gorgeous — deep, vivid color — and tasted like regular potatoes but a touch starchier. Have you tried purple potatoes? They make an attractive side and add visual interest to a simple dinner.
Have a wonderful weekend — see you back here on Monday!
From around the web:
- Eat: Ideas for using fruits and vegetables past their prime, tips from people who bring lunch to work, simple five-ingredient summer dinners, and a selection of approachable recipes.
- Move: Highlights of the Washington DC running scene and common obstacles that can stand between you and your fitness goals.
- Think: Perspectives on stepping away from the scale and focusing on other measures of health.
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