Slow and Steady Wins the Race

Sunday was my medium long run.  It was a sunny 45 degree morning at 11am.  I wore my gray long sleeve tech turtle neck with a pink long sleeve over it, black pants, my sunglasses, gloves, and my black wool army hat.  I set out for the north shore with one FRS chew and a couple of dollars in my pocket.

I ran north through Hempstead, Garden City, Mineola, New Hyde Park, Manhasset Hills, and then finally Manhasset.  The route is flat until Mile 8, the beginning of Shelter Rock Road.  I stopped at the 10 mile mark at the King Kullen supermarket on the corner of Northern Boulevard.  I ate my FRS chew (not as gross as I expected) and bought a Gatorade.  After fueling, I initiated Map My Run to clock the last five miles.  I ran through Plandome, Flower Hill, Munsey Park, and back to Flower Hill to my mother's house.  These last five miles were rolling hills, terrain my legs hadn't seen in months.  I was able to power through them, but I definitely felt rusty.

My run ended up being 15.49 miles in 2:16:30, an 8:51 pace.   To quoth the modern day classic Care Bears sports film ("The Great Race"), "Slow and steady wins the race."  Um, maybe I need to broaden my film library beyond the G rating... 

Did you have a long run this weekend?  Have you seen this Care Bears movie?  

Postscript:  I don't think the FRS chew had any effect on my energy level.  I will try two squares next time.  I also drank a large glass of skim milk with the Designer Whey protein drink as soon as I completed my run.  Other than the powder clumping at the top of the glass, it was okay.  If I notice any changes, either positive or negative, you'll be the first to know!