Today I ran my first long run since the Zooma Annapolis Half Marathon on June 5th. It didn’t even hit me until I was almost done that it had been so long since I’ve gone more than 5 miles. The weekend after Zooma I ran the Lawyers Have Heart 10K-turned-5K, the next weekend was spent at a lacrosse tournament, and then last weekend I ran a 5K on the beach in Key Biscayne.
The first thing that hit me when I started out was how nice it was! I didn’t check the weather, but it felt like it was in the upper 60s with low humidity–a true gift for July! The second thing that hit me was how everything felt stiff and sore: my lower back, my legs, my feet from those darn dress sandals I wore all day yesterday. I was planning on 8 miles, but when I got to my starting point, I decided to go for 9. It was just too nice to resist. 🙂
Even though I had started out early (about 6:15), there were lots of people on bike path. I guess everyone wanted to beat the heat and burn some calories before their holiday cookouts! I was aiming for a 9:30-ish pace and did pretty well with that after my first mile (which took about 10 min to shake off the stiffness). When I glanced at my Garmin I often saw a 9:00-ish pace, but then slowed myself down a bit. I have to remember that I am running an 8K on Monday!
After I walked a bit to cool down, I took time to stretch and then headed to the grocery store to pick up some ice and a grande bold coffee from Starbucks for my ice bath. Since my last ice bath didn’t feel quite cold enough, I decided to get three bags of ice. I don’t think I’ll do that again. It was *wicked* cold!
Garmin Data
Total Distance: 9.01 miles
Total Time: 1:25:20
Split Times: 10:00; 9:36, 9:24, 9:41, 9:12, 9:23, 9:09, 9:34, 9:17
![The Ultimate Coffee Date](http://got2run4me.com/wp-content/uploads/2019/03/Ultimate-Coffee-Date.png" "The Ultimate Coffee Date")
Nice job descending most of it – have a great 8k!
Awesome run! You stole my perfect weather, how dare you. Well no wonder I beat you in mileage if it's been that long since you did a long run, silly girl.
Can you tell me more about these ice baths? My son is starting to train with longer distances and maybe this ice bath stuff is something we at least need to be informed about.
Nice run there Coco!
Question about ice baths – how long is too long to wait after you're done running to soak? I see you hit up the store first, so it obviously doesn't have to be too immediate. Do you know?