Happy Saturday! Before I forget, last night I made an awesome fruit salad with plums, watermelon, naners and pineapple cottage cheese. Oh, and lots of Puffins. I was carb loading, always am really 
I set my alarm for 5:16am to try and get running before it got too hot. I’m in Southern California and we’ve had a really mild summer (hasn’t even got above 95), but the heat is here now!
I fueled up with a TJ’s sprouted sesame bagel with Barney Butter and iced coffee.
Then, I set off for my 20 mile long run.
It was okay. I didn’t feel great, but was able to push through when I wanted to quit at mile 15. I got a weird neck spasm at mile 14 and took a long break to stretch it out. 
20 Miles – 3:04:16 Average Pace 9:14
I’m going to break it down so I can reference this for next time. Scroll down, thanks.
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Mile 1: 8:56
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Mile 2: 8:53
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Mile 3: 8:55
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Mile 4: 8:48
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Mile 5: 8:47
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Mile 6: 8:52
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Mile 7: 8:58 (Gu #1)
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Mile 8: 8:52
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Mile 9: 8:59
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Mile 10: 9:05
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Mile 11: 9:10
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Mile 12: 9:23
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Mile 13: 9:10 (Gu #2 around here)
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Mile 14: 9:12
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Mile 15: 9:18
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Mile 16: 10:42
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Mile 17: 9:28
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Mile 18: 9:29
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Mile 19: 9:30
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Mile 20: 9:38
Unfortunately, last year’s 20 miler was 3 minutes faster. I pretty much used the exact same route too! I feel like I’ve gotten faster this year so that must be a fuel/hydration/rest issue I need to examine.
Just happy to be done.
Ben bought me a big bag of ice so I couldn’t skip the ice bath like I wanted. Some girls get flowers, I get ice. 
* I only used half of it and stayed in for 10 minutes. Ice baths are no joke.
And I scarfed down this bar as soon as I got home. I don’t know if it was the fact that I just ran 20 miles and anything would have tasted good or what, but I thought this was delicious!!!
Plans for the day include lunch out (preferably somewhere “all you can eat”) and going to see The Help with my mom 
Though, I really want to take a nap in there somewhere…
Have a great day!
Awesome job on the run! I did a 20 miler today and had to rush to worth right after and now my legs are killing me! Heh I should have saved time for an ice bath….
I knew I couldn’t handle an ice bath. I once tried to just do cold-ish water and I was FREEZING. I did it for about a minute and said “screw this” and jumped up for a warm shower. Although I use water that my husband calls freezing for my nice warm shower, so my temp may be all kinds of off.
That fruit salad sounds awesome!
I used to buy NuGo bars all the time from the local convenience store on my college’s campus but haven’t had much luck since moving home to the DC area… That flavor looks like the bomb-diggity, all my favorites jammed into one bar!
How come you look so good after running 20 miles?? 🙂
That’s still a very nice 20-miler. I have found this summer than aiming for negative splits on many of my runs and most of my long runs makes for a better run, both physically and mentally. Instead of slowing at the end, I’m picking up the pace, and it’s a great feeling.
I don’t think you are getting slower, you are just too tired to read the time correctly. I happens 😉
Rolling In The Deep-Adele
http://www.filesonic.com/file/1773975974/rollinginthedeep.mp3
Make You Feel My Love-Adele
http://www.filesonic.com/file/1774070321/sound2.mp3
Hometown-Adele
http://www.filesonic.com/file/1774028474/Adele%20-%20Hometown%20Glory.wma
Chasing Pavements-Adele
http://www.filesonic.com/file/1774042314/01-Chasing-Pavements.mp3
Don’t You Remember-Adele
http://www.filesonic.com/file/1774055121/dont_you_remember.mp3
Someone Like You-Adele
http://www.filesonic.com/file/1774090694/889864.mp3
I’m jealous of your ice bath! I did my 18 mile long run but we had to fill up the bathtub with fresh water in preparation for this hurricane. Great job on your times. 3 minutes off could be anything. How do you keep hydrated on your runs? I’m going through 1.5 litres of water by 9 or 10 miles. I have to design my routes around convenience stores in order to get more liquids for the return trip.
I haven’t done an ice bath yet. I’m a way too much of a wimp. Maybe at the next marathon training! 🙂
Is that bar from the swag bag? I had one (i think there were a couple of different kinds in the bag) pretty much IMMEDIATELY after I got my bag Saturday morning. Sooo delicious 🙂
Yep – from the swag bag!
wow way to go with 20 miles!!
10 minutes sounds like a lot in icy water! How long are you “supposed” to be in there for? Is there a formula per mileage?
Wow on the 20 miles! And your times look great! I have yet to go over 7 but have an 8 miler tomorrow training for my first 1/2. I could not imagine running 20… especially in HEAT. And yay Ben for having your ice ready!!
Good luck on your run!
Holy whoa, AWESOME times on that run! You’re speedy for sure. 🙂
Love Nugo! Our school sells them and they’re perfect. Great taste and high protein. Win-win. 🙂
Your school sells them? Very cool!
OMG! 20 miles, that sounds very far from my 5Ks… Way to go!! You’re such an inspiration 🙂
Thanks, but I have a ton of respect for people who run 5ks – it takes a lot quicker feet! I don’t warm up until mile 5.
Man, Monica!! Those splits are no joke, girl! Great work! I can’t imagine how great you must feel now that its over for the day!
Yay for the 20 miles. Being only 3 minutes off from last year isn’t bad – that could totally be caused by so many different things…kudos for pushing through the last 5 miles!
And ice baths…serious business!
How do you get yourself to get in that ice-bath?? It seemes too painful
Yikes!! *seems*
I distract myself with a phone call to a friend 🙂
Seriously impressed with your 20 miles!! Kudos to you for not coming home and falling asleep right away… I’d pass out
Just woke up from a short nap to check comments 🙂
Ice baths freak me out. haha. Good job getting the 20 miles done. I can’t even imagine! 13.1 was my longest and that ended up being pretty horrific. Perhaps if I was also better trained, had better fuel and hydration it would have been better too. I hope the neck is feeling better!
I can’t believe you ran 20 miles in this heat! I just came back from a 12 miler and had to lay down in my living room until I cooled off. I totally jinxed the weather- last week I was thinking about how cool it’s been on my long runs and then it has to go and get hot. Congrats on finishing!
I know, it was ridic! You doing the LB half?
I’m doing Chicago- same day as Long Beach!
Exciting! The full right?
Post long run food always tastes better. Great job on that run, Monica. Enjoy the rest of your day!