My First "Long Run" - 8.0 Miles

I've pretty much decided on using Hal Higdon's training plans.  I'm going to use either his Novice II or his Intermediate I plan.  Actually I'll probably use some sort of combination of the two, with some interval, hill and Fartlek thrown in later (since I have so much time before the race I'll finish his training routine with weeks to spare).

Exercise
In all the training programs I've found (Higdon's included) they each recommend one "long run" per week.  A long run is (obviously) longer than the other training day runs; it's defined by a steady pace at anywhere from 60 to 90 seconds slower than your race pace.  All the experts recommend doing the long run on the weekends since (1) it takes longer than shorter runs, and (2) (in theory) you have more time to recover.

But because I was so jazzed up about learning how to program my Garmin with interval training I didn't do my long run this past weekend.  Instead I ran intervals on Saturday and had to rest on Sunday.  Fortunately I had banked some extra time last week at work, so I was able to leave work early today.  As soon as I got home I put on my cool-weather gear (long pants over long underwear, long-sleeve compression top over a sweatshirt) and headed out.  I set my goal pace at 9:45 minute miles (60 seconds faster than my race pace goal) and headed out to run 8 miles.

I found it's hard to keep a slower pace.  When I started I was feeling good and fresh so I naturally ran faster than I should have.  But the Garmin kept reminding me (I'm getting to really admire this tool) and so I reined myself in.  Even so, I think my initial faster speed caught up to me in mile 7 when I walked a little bit while I took some water.  All in all I enjoyed my slow run.  I made my distance without much difficulty at all.

Nutritution
I'd read today that the first 30 minutes after exercise is the best time to replenish your carbohydrates.  The muscles absorb and store them best right after exercise.  Thinking about this I decided to eat a bagel with peanut butter as soon as I got home.  I followed this up with a little bit of left over sweet potato dessert.  This was a mistake.  I'd already eaten a full lunch (granted that was over 3 hours earlier) and the food isn't sitting well with me as I type.

Lessons learned:
1. do your long runs on weekends
2. plan your exercise around  your meals better

Footnote: The Brooks continue to satisfy.  Even though I'd stubbed my toe last night and ran with a bandage on my pinkie toe I had no discomfort while running.