I did one of the two longest runs for this training cycle, 20 miles. I woke up before 4am, aiming to leave home before 5am. I was quite sleepy despite having 7.5 hrs of sleep but I got my hydration and fueling prepared while I digested the toast. I headed out 4:50am.
I spent 9 miles waking up my body… those 9 miles felt long and tiring, doubting myself how I can do 20. By 6:30am, sun was out, other runners out, and I started feeling good about my run. I did a surge for 75-90 sec every mile starting after 10 miles, which felt really good. By mile 18, I felt I could have done 22 miles easily, wondered if I should do it. I decided not to because that would be stupid/ego driven, not helpful for my training overall. I finished 20 miles with 3:30:05. I sprinted the last 0.2 mile aiming to get it done until 3 hrs and 30min. I didn’t get that exactly but pretty close.
It was my first time using camel bag for a long long time. It was because the roads were closed for ASEAN summit and I wasn’t sure I’d find water along the way. It turned out that running without having to stop for water was great. I didn’t have to disrupt my momentum. I only stopped once at mile 15 to add another 0.5 liters. I remember one time I did 20 miles in Manila and took 4 liters. What a difference, no wonder I feel much better now. This must be my best long run ever, feeling strong even when I finished. Yes, I had sore legs, waist, but not to the extend that I needed long rest to recover. Oh and no hip issues. I am discovering that my sore hips might be related to sleep position (I am side sleeper) as many days I woke up with sore left hips even though I went to bed without soreness or even didn’t exercise the day before. Will monitor it and see if that’s THE issue.
Post run pic… sweat mess and happy.
the girls went to golf lesson. I got home, changed, and went to the pool. I soaked at the outdoor cold water for 10 min, really helpful for recovery. Then few minutes in the indoor pool and jacuzzi.
Shower and refuel: oatmeal with protein powder in almond butter jar.
For this run, I practiced my fueling and it went well. I had toasts before the run (30 min before the run), then gels at mile 6, 11, 16. 2 liters of water with LMNT. No stomach distress, stable energy. I am using HUMA and Maurten. Both works well for me.
When girls got home, they asked for smoothies. I didn’t have anything to make them so we went out to get one. Then we stopped by my nail salon which also has ear piercing. Sofia wants it for her birthday. As we decided for the earning, we asked how long does it take to heal and when will it be safe to swim (her swimming practice starts in a week). Well… it takes at least 2-4 weeks before she can swim, so we won’t be doing it for now. She was a bit disappointed but didn’t complain too much.
AM homework at leisure pace, and lunch at 12:30pm. Sushi, marinated chicken legs, and assorted veggie dishes. I don’t do anything special for my post long run fuel because my appetite is usually not there. I eat normally and add extra snacks when I can. Today was more toasts with goat cheese after my 90 min massage.
Overall it was a great Sunday. Girls had chess in the afternoon, then piano practice before quick dinner and watch an episode of “the summer I turned pretty” while I started a new book (rich and pretty).
6 weeks until the race
Monday: 6 miles easy with strides. Upper body workout from Hybrid. 20 min stretching mobility in the evening.
Tuesday: 7.5 miles descending ladder (2 mi warm-up, 12 sets of 200 meters at 6:42/min with 1 min walk recovery, 2 mi cool down). Did it on the dot and felt strong. I am getting used to speed work more and more and loving it. Physio session.
Wednesday: 15 min yoga, 30 min hip strengthen from dynamic runner. Woke up with left back weird again.
Thursday: 7 miles easy run. Physio session. Woke up with soreness. Running didn’t worsen it and gone after the Physio session.
Friday: 8 miles easy. 60 min full body and running specific exercises from Hybrid.
Saturday: 20 min yoga AM, 20 min yoga PM.
Sunday: 20 miles with 75 secs surges starting at mile 10.
Our New Journey 
Nice work! Sounds like you’re on the right track and making some great progress.
That’s a bummer about Sofia and her ear piercing thing! I am sure she’s a bit disappointed… that is hard. I got mine pierced when I was 4 and still remember how excited I was! I think I’m glad I did it when I was little and just got it over with, haha.
And maybe it’s just the angle, but that pool picture makes it look like the biggest pool I’ve ever seen!! lol!
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Congrats on the long run! It is such a confidence boost to have your long runs go well! And how nice to have access to a cold pool. That really helps for recovery. I took ice baths after some long runs but gosh that was unpleasant!!
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Way to go on that run. 20 miles! I’ve never run 20 miles in one swoop, and surely not at 5 am in the morning.
This is my favorite TJ’s almond butter by the way. I have tried other ABs but this one is the best!
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