August 16th, 2009
I haven’t run a “real” Long Run (18 or over) since Steamtown, back on Oct. 12th. It’s almost embarrassing considering the forum I hang out in is Marathon Race Training and there, most everyone is a serial marathoner so they’re always running long.
Was looking forward to today’s 18, though with a high today in the low 90s, I had to get up at 5:30 to get on the road a little past 6am. It was 78 degrees when I started, 80 when I finished with a dewpoint of 67, so humid as usual but bearable. I brought my 20 oz handheld which I refilled once, along with a few slugs from the fountain, so probably drank about 46oz. I also took a gel at mile 16.
The first mile was really slow, 9:27. I don’t even go that slow in recovery runs, but sometimes you can’t fight the sludge. Got up to speed after a couple miles, then after about 6 miles I stayed around an 8:20-8:15 pace. About 4 miles from home, I began my Hudson Fartlek Fun, 12x30sec@10k-3k pace. “3k pace” ha ha, good one. I was satisfied with my “close to” 10k pace. Avg pace for the run, 8:29, wrapping up another 71 mile week.
All in all, a really good run. Comparing last year to this, I feel much more prepared for a marathon. Not only from having one under my belt, but my mileage base is really paying off now – makes an 18 miler feel like nothing special. Last year was tougher.
While we’re reminiscing about last year, remember in Steamtown my feet got really beat up from not tying my shoes tight enough for all those downhills? Bruises, blood blisters and I lost two toenails. So it’s almost a whole year later and my two big toenails, bruised below the cuticle line (before you even see a toenail) are almost, almost, all grown out. They still have matching ridges about 1/8″ from the top, soon to be clipped off for good. Can’t believe how long it took (and my nails and hair are fast growers!).
On that gross note, I’ll leave you for today. Hope you’re all finishing up your long runs now if you’re not already done, it’s a hot one out there! Later kiddos.
Posted in 
Tags: 
your run sounds MUCH better than mine yesterday! And not a nice day.
While we’re walking down memory lane and revisiting toenails, mine from the same time is FINALLY back to normal.
Great job on the run! You’re right, it’s hard to fight sludge. Ugh. I’m looking forward to your marathon and new PR.
Speaking as one of those serial marathoners (yes, it it an affliction), That was pretty good going in the conditions, Flo. Good job!
Ah, toenail fun. I pretty much fixed the black toenail problem by switching shoes (Mizunos were the villains in my case). Like you, I also lace tighter now. I looked up my supposed 3K pace in McMillan. Yeah, right!
Woo hoo, Flo! Under better conditions, I bailed on today’s planned 17 at 13. Oh, well. My consolation is that I still put in 60 miles this week, my first full week after 2 weeks off from vacation. And my pace was glacial compared to yours. You, dear, rock. And, unfortunately, I suspect my toenail will never fall off, but will continue to grow in super-thick and purple. So I’m even jealous of your toenails!
Does the G&C w/MSM still seem to be effective? 8:29 average pace shows some real strength has been developed, nice.
Doggie, misery loves company, glad to know I’m not alone. Sorry to hear you had a crappy run yesterday.
Barb, great job on getting in 60 after two weeks off! Lol, the two that fell out grew back thicker, but nothing that a file and some red nail polish can’t hide. :-) Us ladies are lucky to have that option.
Jhowdy, yeah it’s working great, my legs aren’t having any twinges to speak of – knock on wood. Nick’s rotator cuff is also much improved and he went on a 100k ride today, says he usually would always get a sore upper back but he feels totally fine (and he hasn’t been riding regularly).
Anybody else taking the stuff (or MSM) finding it’s working? I’m curious.
Yes. I switched to the “with MSM” pills about two weeks ago and things are noticeably less ‘tweaky” now. Touch wood, of course.
Cool to hear, Jim.
I too started it after your original report. I had taken a bottle of regular G&C awhile back, but now do the combo you discussed and a 1000 mg MSM too for this first cycle. I asked my MD about it and he was indifferent, said it was 50/50 from what he has read, but asked for me to report back on my findings. Still have some heal issues, but who knows what might have been if I wasn’t using it over the last month.
I’m really hoping the hair growth aspect related to MSM will kick-in. So far, not so much.
Hah, I think those hair growing people take about 6000mg/day. Sorry to hear your heel’s still bothering a bit.
No it wasn’t! It was freezing out there kiddo, I forgot my gloves, and I’m not even sure 11k qualifies as a long run.
You ran that one well. Almost inspires me to try a long run again. I’ve forgotten what it’s like to have a black toe nail.
Lol, Ewen, I went and checked Australia weather to see if you were pulling my leg. Hey, you’re 1/2 a world away, I guess you could be cold, but …nah. Don’t listen to me and my Long Run nattering, it’s all relative, 11k is long if 8k is the usual. :-)
Wow, I really can’t wait to see you kick some butt in that marathon! Great long run! I hope to be in the 18-mile range within 2-3 weeks.
Oh, I’m so excited to hear about your toenails taking so long to recover. The toenail I thought I was going to lose last August, is still looking goofy, and looks like 2 more months for it to fully be gone. Phew, I was starting to think there was something wrong with mine.
18, uhm, that seems like a long way. I’m hoping to get to 8-9 this weekend. Is Philly really only 14 weeks away, oh boy. I better get on the stick.
Just back from vacation and checking in. Wow, a lot has gone on in your life lately, but your running continues to impress….good for you! Fingers crossed for your new apartment. How nice that you remain on good terms with Nick…..it takes two mature and self aware people for that to happen.
Only missed one run during vacation, so not too bad. I do my long runs on Tuesday, so 17 for me today once it stops raining….I’m a wimp (and a bit jet lagged). I started the Glucosomine with MSM on July 20th and I’ve noticed quite a big difference in my joints….glad to be part of your little experiment!
Nice seeing you on the Drive this morning! Quick question about gifted runner – are there going to be any new designs really soon? I’m going to get a shirt but I don’t want to miss out
runforlife, so that was you! I wasn’t sure and it registered at the last minute (thanks in part to the white hat). I think I’ll be adding some new designs within a week or so. Happy Almost Birthday to you, August girl. :-) If you have any special requests for a type of design or colors, I can try to come up with something with that in mind, just let me know.
La Casalinga, have a great LR today and thanks for the word on the Glucosamine, that’s very cool to hear!
BlackBear, woohoo, gonna meet your cute, funny ass very soon! Can’t wait. Also glad to know there’s another weird toenail grower-outter here.
Mir, you’ll sail through those LRs, no problem.
The return to the long run must be great. I’m still waiting for mine, though inching back closer and closer. I have a 15 on the calendar tomorrow.
LOL on the toenails. I lost my big toenails last June, they had finally grown back by this May and then now the left one is about to fall off again. Non-runners may be grossed out, but in a way, it’s a badge of honor.