.... I'm still riding the runner's high from my best run ever this weekend!
I averaged an 8 minute pace during this 10 miler, which might have been even less if I hadn't been socializing with my running group during miles 6-8. I'd like to replicate that energy and pace in future runs, so here's a review of what I did before and during the run.
No running the day before the run - rest
12 hours beforehand: carbo-loaded with favorite pepperoni pizza, stretched, and foam rolled
10 hours beforehand: Drank a Whey protein shake. I don't typically do this, but I didn't get in a good strength workout over the past week and just felt my muscle mass being nibbled away from the increase in running
SOLID SLEEP - 8 hours
Breakfast - 1/2 cup coffee, banana, spoonful of peanut butter, 10-12 oz. of GU Roctane (an energy drink) and 1 GU gel 15 minutes beforehand
7: 38 AM - THE RUN. GU Roctane mixture during and 1 GU gel after 5 miles
IRON PT WOD - 7:38 AM - 9/15/2012
10.15 mi; average pace - 8'00"; calories - 1258