Notes
Fucking awesome run!
Slept from 11 to 8 am this morning along with everyone in the house. Nice to be lazy. Oatmeal and coffee and blogs and Busy town misteries and basketball talk. Nice relaxed morning. Wanted to hang out with the family all day...
Cool temps and windy. Lots of runners out.
Plan: 14 miles, 4 easy no faster than 7:30, 2x1 mile 6:25-6:35 on 1 min jog, 5 miles easy no faster than 7:30, 2x1 mile 6:25-6:35 on 2 min jog, 1 mile easy.
In my haste I forgot about the 7:30 limit and thought it was HR 165, hence a couple of faster miles (downhill though).
4 miles @ 7:43 HR 155
1. 8:06
2. 7:44
3. 7:25
4. 7:39
2x1 mile
1. 6:23 (slight downhill) HR 169, max 175; 0 elevation gain - had to slow myself down here, really easy
2. 6:23 (slight uphill, back on the same route) 178, max 181, 31 feet gain - this was harder
5 miles @7:32 HR 162
1. 7:20 downhill
2. 7:13 downhill
3. 7:56 uphill back
4. 7:39 uphill back - here is when I felt like bonking and took a gel which helped so much
5. 7:30
2x1 mile
1. 6: 21 HR 165, max 174 , 19 feet gain- half downhill half uphill. Felt super.
2. 6:18 HR 170, max 177, 0 feet gain - mostly flat. Pushed the last 100m imagining the last .1 in a 5K, but did not go crazy.
I felt super. Legs felt super. No soreness or pain or tightness. Just fresh legs today. I worked hard to stay on pace and not go faster. These felt very manageable.No nausea, no need to use any mental techniques. Just enjoying running fast.