This is what happened after the 16K trail run. In comparison to the week before 14.5k, I finished this run stronger. I relate this to better eating the night before. Many athletes talked about Carb Loading, which is basically eating a lot of carbs the week or at least the night before your long run, mainly pasta. Other athletes revoked such an idea and talked about just having their regular healthy dinner and avoiding and spices or extra fibers.
I chose to eat a lot of pasta the night before the long runs, and to hydrate good while running and to be mentally prepared for the run, and the latter from my point of view is more important than sleeping well, as one night restless sleep will not ruin your run.
After finishing the run and driving back home I immersed my legs into cold water for 5 minutes, again there are different opinions regarding this technique of recovery, some say drinking and eating right and wearing compression stockings is just enough. I did all of this.
The next day, I felt pain in the upper back, maybe due to bad running form or weak muscles or maybe I am not yet accustomed to such long runs, anyways it just felt better than the week before. Which means your body can get accustomed to anything with training and following the proper techniques.
The following day I did a nice 5k recovery run, which also went better than the previous recovery runs of the past weeks, and it felt good.
Today I took a rest, ate good and preparing for my next challenge tomorrow isa, 21k as advised by my friend Salah. Pray for me.
Although I woke up a little bit late I had to do what I had to do and run 14-15k. Wore my compression stocks, took for the first time a bottle of water in my hand and a small pack of nuts in my pocket.
After 3 k entered downtown Cairo and as usual was ecstatic gazing at the buildings while listening to music.
I needed to finish at least 8k inside downtown to head back home for another 3k, I followed more or less a random route guided by the random pedestrians green traffic lights and it went fine.
Every one kilometer I took a small sip of water and at 5 and 10 k I ate my nuts bar. Eating and drinking during running went just fine and I guess its better in recovery.
The last 4 k were really difficult, heart rate kept in oscillating to zone 5 although I took notice and kept my pace much slower.
Finally, I finished my first 14.5k at my home.
Classically you shouldn’t add more than 10% of mileage per week, I have to admit I really did over do it in the last couple of weeks to enter the half marathon held in El Gouna next February, well don’t do this to yourself. This run was tough and afterwards I felt “I don’t recommend J”.
A couple of weeks ago I ran my first 10k and accomplished one of my dreams by running downtown Cairo, I went through Tahrir Sqaure passing through Talaat Harb Street than the 26 of July Street turning right into Mohamed Farid and out through Mohamed Mahmoud Street.
Last week I made my first 12k and instead of getting back through Mohamed Farid, I extended to Opera Square and back through El Sheikh Rihan Street. Actually I was planing 11k but while I am preparing to go down and run my wife told me didn’t you say you should do 12k today ? I said, well I didn’t say this but will see and I did finish the 12k.
Downtown Cairo early morning is one of the most beautiful places to run in Egypt, as it’s one of the fewest neighborhoods in Cairo that actually has pavements for pedestrians. Listening to Bob Marley, Nirvana and all your nostalgic songs gives the run a great mood and a very different perspective on the old streets names background, which are full of historic events and stories.
Tomorrow is another big day for me inshallah, I need to make 14 or 15k, as I am training for my first half marathon in El Gouna on the 10th of February.
I will need to make a 9k spin in downtown and 3k back and forth in and out of tahrir.