Week 15: Fourteen miles

30:45 second run/walk ratio
3:49:10 hours
14.49 miles
15.8 minutes/mile

My last long run before the half marathon! I ran on Sunday this week instead of Saturday, because it was supposed to (and did) rain Saturday. Despite the rain, it was actually colder today -- around 37 F when I started out at 10 AM, up to 41 F now. But I wore my cold weather gear -- base layer, long leggings and long-sleeved tee-shirt, wool socks, hoodie, cowl, hat and gloves -- and didn't feel cold at all. Even though I've brought gloves along on cold days before, this is the first time I've actually worn them. Kept my hands much warmer for the first couple of miles. Don't know why I haven't used them before. Took them off at about four miles to eat my first GU and didn't need them after that, but it was nice to have them up until then.

Had hot chocolate this morning, and three GU along the way -- at around 4, 8, and 12 miles. Was a bit hungry, but still had energy and didn't slow down much over the course of the run, so I think I have conquered my nutrition problems. I finally decided that trying to be completely vegan just wasn't working for me, and this week I ate fish twice and cheese once and I feel much better! I wish I could keep vegan, but it seems I just can't eat enough food to keep my energy up and my reserves strong, at least not without protein supplements, and I kept forgetting to make protein drinks and just not wanting that much food. So it's back to tuna fish and occasional cheese. Also, my stomach didn't get upset today, which I think is partly due to eating smaller amounts but more nutrition-dense food.

I did manage finally to do my two midweek runs, plus a half-hour walk. I really needed them, I think. My right hamstring was sore after last week's run, even though it was only four miles, and the short runs helped keep it stretched out and limber. I think I was lengthening my stride too much on the uphill sections last week -- I found that my hamstring was still a little sore going uphill on this run. I didn't want to slow down but I tried to remember to shorten my stride when running uphill and it seemed to help. I think as long as I don't strain it any further I'll be fine for Surf City.

I've been using the 30:45 second run/walk ratio since starting training for this race, and it's worked well. Haven't had any problem keeping up with my run intervals, and I think I've been able to keep up a slightly faster pace by running a bit more than with the 20:40 second interval. I'm going to keep it for the half marathon, and possibly try bumping up to 30:30 for the next race.

I was hoping to keep my pace a little closer to 15 minute miles, but I do see that my previous 14 mile runs in the last year have all been over 16 minutes, so at least I've shaved a bit of time off. If I can keep up this time in the half marathon, I'll still finish in under 3:30, which is the time I'll need for the OC Half Marathon, the next race on my schedule after Surf City.

Pretty pleased that, despite the weather, I've kept up with my training and am ready for Surf City! Just one more 5-mile run, and I'm off to Huntington Beach!