View Workout (Kyle Olsen)
Last Long Run Before Marathon - 22 Miles
August 31, 2009 (Morning)
Exercise Type: Run
Weather: Started 61 and sunny, ended 67 and sunny
Comments:
Triple Arb Loop (1st lap expanded)
Splits:
8.6mi - 1:17 (incl. 1 water stop)=8:57min/mi
6.7mi - 1:01 (incl. 1 water stop)=9:06min/mi
6.7mi - 1:00 (incl. 2 water stop)=8:57min/mi
At 1 hr, took Jelly Belly Berry Blue Sport Beans (100 cal, no caffeine), at 1:50 took Clif Razz Shot Energy Gel (100 cal, no caffeine), at 2:50 took same Clif Shot. Took 4 total water stops (2 at house, 2 on Monroe St), lasting about 30 seconds each.
The run was tough, but overall felt pretty good, aside from minor pain in my knees (may need a new pair of shoes), a mild side-stitch in the last few miles, and some soreness in my right shoulder.
Post-run didn't feel too great, but better than after last long run. At first couldn't keep down water, but eventually kept some down and had a smoothie (although some of that came back up later). Put legs in cold bath for a few minutes before smoothie and shower. Laid down and rested legs after shower.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 22.0 Miles | 3:19:16 | 9:03 / Mile | Long |