{"id":1104,"date":"2016-09-04T06:16:01","date_gmt":"2016-09-04T11:16:01","guid":{"rendered":"http:\/\/www.gilcanrun.com\/?p=1104"},"modified":"2016-09-04T06:16:01","modified_gmt":"2016-09-04T11:16:01","slug":"a-rainy-long-run","status":"publish","type":"post","link":"http:\/\/www.gilcanrun.com\/?p=1104","title":{"rendered":"A Rainy Long Run"},"content":{"rendered":"<p>I&#8217;m actually really happy with myself today. 21.7 mi (34.9 km), and kept a pretty good pace, in the rain, all the way to the end. The last mile and a half I just walked it mostly. Calves started cramping a bit, so I figured I should just take it easy the rest of the way. Didn&#8217;t use any s-caps or slo-mag. It was a cold rainy day. In fact there was rain the whole way. Not too heavy, only twice, once around mile 5 it started to come down pretty heavy and again right for the last 3\/4 of a mile.<br \/>\nSo I haven&#8217;t had my usual Clif Bar Minis for a long run since April. I&#8217;ve just been using what I can find locally. Today I used these &#8220;Free Soft Bars&#8221;, that&#8217;s what they&#8217;re called, yes they cost money, they&#8217;re alright. A company named ISIS makes them, seriously. They&#8217;re tasty though and they seemed to keep me going. I can&#8217;t complain. It was the best long run I&#8217;ve had in a while.<br \/>\nI hurt a bit right now, I&#8217;m going to hurt bad tomorrow. I&#8217;m glad there aren&#8217;t many stairs in Denmark. I really can&#8217;t wait until I&#8217;m used to this mess again and these runs aren&#8217;t a big deal. One or two more of these and I should be good to go. If things keep progressing as they have I should be ready for a return to marathons in December.<br \/>\nBut today was nice, woke up, got out, hit my goals. Even with walking most of the last mile, mile and a half, I hit my overall pace goal of 10 mins\/mi. Which means I was doing much better than that for the first 20 miles. As I recall I was actually right around a 9:45\/mi when I hit mile 2o. Yes, it&#8217;s 20 minutes slower than my marathon PR, but considering I was completely out of marathon shape I will take it. Next long run should be first week of October.<br \/>\n<iframe allow=\"autoplay\" class=\"youtube_embed_iframe\"    allowFullScreen=\"true\" style=\"width:640px; height:385px\" src=\"https:\/\/www.youtube.com\/embed\/U89WvUqB2wc?autoplay=0&theme=dark&loop=0&fs=1&showinfo=1&modestbranding=0&iv_load_policy=1&color=red&autohide=1&disablekb=0&enablejsapi=1&version=3\"><\/iframe><br \/>\nHave fun, keep running, and remember; if Gil can run then so can you! (Happy Birthday Mom!)<\/p>\n<div class=\"sharedaddy sd-sharing-enabled\"><div class=\"robots-nocontent sd-block sd-social sd-social-icon sd-sharing\"><h3 class=\"sd-title\">Share this:<\/h3><div class=\"sd-content\"><ul><li class=\"share-pinterest\"><a rel=\"nofollow noopener noreferrer\" data-shared=\"sharing-pinterest-1104\" class=\"share-pinterest sd-button share-icon no-text\" href=\"http:\/\/www.gilcanrun.com\/?p=1104&amp;share=pinterest\" target=\"_blank\" title=\"Click to share on Pinterest\"><span><\/span><span class=\"sharing-screen-reader-text\">Click to share on Pinterest (Opens in new window)<\/span><\/a><\/li><li class=\"share-facebook\"><a rel=\"nofollow noopener noreferrer\" data-shared=\"sharing-facebook-1104\" class=\"share-facebook sd-button share-icon no-text\" href=\"http:\/\/www.gilcanrun.com\/?p=1104&amp;share=facebook\" target=\"_blank\" title=\"Click to share on Facebook\"><span><\/span><span class=\"sharing-screen-reader-text\">Click to share on Facebook (Opens in new window)<\/span><\/a><\/li><li class=\"share-reddit\"><a rel=\"nofollow noopener noreferrer\" data-shared=\"\" class=\"share-reddit sd-button share-icon no-text\" href=\"http:\/\/www.gilcanrun.com\/?p=1104&amp;share=reddit\" target=\"_blank\" title=\"Click to share on Reddit\"><span><\/span><span class=\"sharing-screen-reader-text\">Click to share on Reddit (Opens in new window)<\/span><\/a><\/li><li><a href=\"#\" class=\"sharing-anchor sd-button share-more\"><span>More<\/span><\/a><\/li><li class=\"share-end\"><\/li><\/ul><div class=\"sharing-hidden\"><div class=\"inner\" style=\"display: none;\"><ul><li class=\"share-email\"><a rel=\"nofollow noopener noreferrer\" data-shared=\"\" class=\"share-email sd-button share-icon no-text\" href=\"http:\/\/www.gilcanrun.com\/?p=1104&amp;share=email\" target=\"_blank\" title=\"Click to email this to a friend\"><span><\/span><span class=\"sharing-screen-reader-text\">Click to email this to a friend (Opens in new window)<\/span><\/a><\/li><li class=\"share-twitter\"><a rel=\"nofollow noopener noreferrer\" data-shared=\"sharing-twitter-1104\" class=\"share-twitter sd-button share-icon no-text\" href=\"http:\/\/www.gilcanrun.com\/?p=1104&amp;share=twitter\" target=\"_blank\" title=\"Click to share on Twitter\"><span><\/span><span class=\"sharing-screen-reader-text\">Click to share on Twitter (Opens in new window)<\/span><\/a><\/li><li class=\"share-end\"><\/li><li class=\"share-print\"><a rel=\"nofollow noopener noreferrer\" data-shared=\"\" class=\"share-print sd-button share-icon no-text\" href=\"http:\/\/www.gilcanrun.com\/?p=1104\" target=\"_blank\" title=\"Click to print\"><span><\/span><span class=\"sharing-screen-reader-text\">Click to print (Opens in new window)<\/span><\/a><\/li><li class=\"share-tumblr\"><a rel=\"nofollow noopener noreferrer\" data-shared=\"\" class=\"share-tumblr sd-button share-icon no-text\" href=\"http:\/\/www.gilcanrun.com\/?p=1104&amp;share=tumblr\" target=\"_blank\" title=\"Click to share on Tumblr\"><span><\/span><span class=\"sharing-screen-reader-text\">Click to share on Tumblr (Opens in new window)<\/span><\/a><\/li><li class=\"share-end\"><\/li><li class=\"share-linkedin\"><a rel=\"nofollow noopener noreferrer\" data-shared=\"sharing-linkedin-1104\" class=\"share-linkedin sd-button share-icon no-text\" href=\"http:\/\/www.gilcanrun.com\/?p=1104&amp;share=linkedin\" target=\"_blank\" title=\"Click to share on LinkedIn\"><span><\/span><span class=\"sharing-screen-reader-text\">Click to share on LinkedIn (Opens in new window)<\/span><\/a><\/li><li class=\"share-end\"><\/li><\/ul><\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>I&#8217;m actually really happy with myself today. 21.7 mi (34.9 km), and kept a pretty good pace, in the rain, all the way to the end. The last mile and a half I just walked it mostly. Calves started cramping a bit, so I figured I should just take it easy the rest of the way. Didn&#8217;t use any s-caps or slo-mag. It was a cold rainy day. In fact there was rain the whole way. Not too heavy, only twice, once around mile 5 it started to come down pretty heavy and again right for the last 3\/4 of a mile. So I haven&#8217;t had my usual Clif Bar Minis for a long run since April. I&#8217;ve just been using what I can find locally. Today I used these &#8220;Free Soft Bars&#8221;, that&#8217;s what they&#8217;re called, yes they cost money, they&#8217;re alright. A company named ISIS makes them, seriously. They&#8217;re tasty though and they seemed to keep me going. I can&#8217;t complain. It was the best long run I&#8217;ve had in a while. I hurt a bit right now, I&#8217;m going to hurt bad tomorrow. I&#8217;m glad there aren&#8217;t many stairs in Denmark. I really can&#8217;t wait until I&#8217;m used to this mess again and these runs aren&#8217;t a big deal. One or two more of these and I should be good to go. If things keep progressing as they have I should be ready for a return to marathons in December. But today was nice, woke up, got <a class=\"read-more\" href=\"http:\/\/www.gilcanrun.com\/?p=1104\">Continue Reading &#8594;<\/a><\/p>\n<div class=\"sharedaddy sd-sharing-enabled\"><div class=\"robots-nocontent sd-block sd-social sd-social-icon sd-sharing\"><h3 class=\"sd-title\">Share this:<\/h3><div class=\"sd-content\"><ul><li class=\"share-pinterest\"><a rel=\"nofollow noopener noreferrer\" data-shared=\"sharing-pinterest-1104\" class=\"share-pinterest sd-button share-icon no-text\" href=\"http:\/\/www.gilcanrun.com\/?p=1104&amp;share=pinterest\" target=\"_blank\" title=\"Click to share on Pinterest\"><span><\/span><span class=\"sharing-screen-reader-text\">Click to share on Pinterest (Opens in new window)<\/span><\/a><\/li><li class=\"share-facebook\"><a rel=\"nofollow noopener noreferrer\" data-shared=\"sharing-facebook-1104\" class=\"share-facebook sd-button share-icon no-text\" href=\"http:\/\/www.gilcanrun.com\/?p=1104&amp;share=facebook\" target=\"_blank\" title=\"Click to share on Facebook\"><span><\/span><span class=\"sharing-screen-reader-text\">Click to share on Facebook (Opens in new window)<\/span><\/a><\/li><li class=\"share-reddit\"><a rel=\"nofollow noopener noreferrer\" data-shared=\"\" class=\"share-reddit sd-button share-icon no-text\" href=\"http:\/\/www.gilcanrun.com\/?p=1104&amp;share=reddit\" target=\"_blank\" title=\"Click to share on Reddit\"><span><\/span><span class=\"sharing-screen-reader-text\">Click to share on Reddit (Opens in new window)<\/span><\/a><\/li><li><a href=\"#\" class=\"sharing-anchor sd-button share-more\"><span>More<\/span><\/a><\/li><li class=\"share-end\"><\/li><\/ul><div class=\"sharing-hidden\"><div class=\"inner\" style=\"display: none;\"><ul><li class=\"share-email\"><a rel=\"nofollow noopener noreferrer\" data-shared=\"\" class=\"share-email sd-button share-icon no-text\" href=\"http:\/\/www.gilcanrun.com\/?p=1104&amp;share=email\" target=\"_blank\" title=\"Click to email this to a friend\"><span><\/span><span class=\"sharing-screen-reader-text\">Click to email this to a friend (Opens in new window)<\/span><\/a><\/li><li class=\"share-twitter\"><a rel=\"nofollow noopener noreferrer\" data-shared=\"sharing-twitter-1104\" class=\"share-twitter sd-button share-icon no-text\" href=\"http:\/\/www.gilcanrun.com\/?p=1104&amp;share=twitter\" target=\"_blank\" title=\"Click to share on Twitter\"><span><\/span><span class=\"sharing-screen-reader-text\">Click to share on Twitter (Opens in new window)<\/span><\/a><\/li><li class=\"share-end\"><\/li><li class=\"share-print\"><a rel=\"nofollow noopener noreferrer\" data-shared=\"\" class=\"share-print sd-button share-icon no-text\" href=\"http:\/\/www.gilcanrun.com\/?p=1104\" target=\"_blank\" title=\"Click to print\"><span><\/span><span class=\"sharing-screen-reader-text\">Click to print (Opens in new window)<\/span><\/a><\/li><li class=\"share-tumblr\"><a rel=\"nofollow noopener noreferrer\" data-shared=\"\" class=\"share-tumblr sd-button share-icon no-text\" href=\"http:\/\/www.gilcanrun.com\/?p=1104&amp;share=tumblr\" target=\"_blank\" title=\"Click to share on Tumblr\"><span><\/span><span class=\"sharing-screen-reader-text\">Click to share on Tumblr (Opens in new window)<\/span><\/a><\/li><li class=\"share-end\"><\/li><li class=\"share-linkedin\"><a rel=\"nofollow noopener noreferrer\" data-shared=\"sharing-linkedin-1104\" class=\"share-linkedin sd-button share-icon no-text\" href=\"http:\/\/www.gilcanrun.com\/?p=1104&amp;share=linkedin\" target=\"_blank\" title=\"Click to share on LinkedIn\"><span><\/span><span class=\"sharing-screen-reader-text\">Click to share on LinkedIn (Opens in new window)<\/span><\/a><\/li><li class=\"share-end\"><\/li><\/ul><\/div><\/div><\/div><\/div><\/div>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":""},"categories":[1],"tags":[],"jetpack_featured_media_url":"","jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p69TnA-hO","jetpack-related-posts":[{"id":1068,"url":"http:\/\/www.gilcanrun.com\/?p=1068","url_meta":{"origin":1104,"position":0},"title":"Flies","date":"14\/08\/2016","format":false,"excerpt":"Seriously, and holy crap. So, long run today! I was doing great. While I'm not complaining about a little over 4 hours in my first real long run in months with barely any lead up to it, I have to say I could have and should have done much better.\u2026","rel":"nofollow","context":"Similar post","img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":622,"url":"http:\/\/www.gilcanrun.com\/?p=622","url_meta":{"origin":1104,"position":1},"title":"It's just another Meatless Monday!","date":"14\/12\/2015","format":false,"excerpt":"I managed to not just run a mile, but do it in the same time I seem to always run a mile now. So, I was messing about with the Garmin today, and I found the race predictor and all that mess. I hadn't gotten too much into the watch\u2026","rel":"nofollow","context":"Similar post","img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":677,"url":"http:\/\/www.gilcanrun.com\/?p=677","url_meta":{"origin":1104,"position":2},"title":"Sub-freezing 20-miler","date":"05\/01\/2016","format":false,"excerpt":"So today I had to get a long run in. I'm so pissed at myself for being lazy over the weekend (and sick) and not doing it while the weather was more decent. No I couldn't do it tomorrow, I have too much to do to get ready for the\u2026","rel":"nofollow","context":"Similar post","img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":639,"url":"http:\/\/www.gilcanrun.com\/?p=639","url_meta":{"origin":1104,"position":3},"title":"The rain was too much","date":"22\/12\/2015","format":false,"excerpt":"I went out with the plan of running at least five, not even a mile in I was running with my eyes basically closed and decided to just do about two miles. There isn't much to tell tonight, rum and whiskey balls were made for Christmas, we celebrate Christmas in\u2026","rel":"nofollow","context":"Similar post","img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":606,"url":"http:\/\/www.gilcanrun.com\/?p=606","url_meta":{"origin":1104,"position":4},"title":"I ran a mile","date":"09\/12\/2015","format":false,"excerpt":"Yep, just one mile on this Wednesday. I kept it pretty quick, another 8 minute mile, and decided that next year I will actually do some track work. I want to do a legitimate sprint and see how fast I can do classical sprint distances. 100m, 200m, 400m. I did\u2026","rel":"nofollow","context":"Similar post","img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":642,"url":"http:\/\/www.gilcanrun.com\/?p=642","url_meta":{"origin":1104,"position":5},"title":"So My Grandma's 96","date":"23\/12\/2015","format":false,"excerpt":"Yep, you heard me right, scary thing is her older sister has her beat by 5 years. Most of her family lived a really long time, out of 14 siblings, that's fairly amazing, so who knows. Anyway, that's what I spent my day doing, preparing and whatnot for her birthday\u2026","rel":"nofollow","context":"Similar post","img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"http:\/\/www.gilcanrun.com\/index.php?rest_route=\/wp\/v2\/posts\/1104"}],"collection":[{"href":"http:\/\/www.gilcanrun.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.gilcanrun.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.gilcanrun.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.gilcanrun.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1104"}],"version-history":[{"count":1,"href":"http:\/\/www.gilcanrun.com\/index.php?rest_route=\/wp\/v2\/posts\/1104\/revisions"}],"predecessor-version":[{"id":1105,"href":"http:\/\/www.gilcanrun.com\/index.php?rest_route=\/wp\/v2\/posts\/1104\/revisions\/1105"}],"wp:attachment":[{"href":"http:\/\/www.gilcanrun.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1104"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.gilcanrun.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1104"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.gilcanrun.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1104"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}