Fast long run interval style. 6X5000 with 1km recovery k at slightly slower pace and then final 2km at whatever pace was left. These are my splites: 1km 6:08/km 5km 4:45/km - 1" 1km 5:04/km 5km 4:40/km +3"
1km 5:04/km 5km 4:39/km +4" 1km 5:00/km 5km 4:37/km + 1" 1km 4:59/km 5km 4:39/km +4" 5km 4:40/km 2km 4:53/km
Overall
23 miles in 2:56:12 4:46/km. I went for the last three sets of repeats slower than last saturday to be able to extend my long run up to 23 miles. During the last 2k I was definitively done and "ready" to stop. I started at 7:25am, definitively at least 25 minutes too late and I felt at the end the effect of higher temperatures. I wanted to do 23 miles ideally around 2:55, if I could have pushed the last 2k I would be there. During the last km I started playing, in my anoxic/hypoglicemic state, with the idea of finishing with 26.2 miles with the goal of finishing under 3:24. Fortunately as soon as I hit 23 miles my legs stopped and decided it was good enough. I am very happy than I am
just tired and sore but not injured. I felt I was really done only once at home when I dived in the tub filled with ice and water and I finished screaming, due to the cold water. The most interesting part happened after 20 minutes when I was ready to take a warm shower, after 2 minutes of having warm water on my legs immediately all my muscle in my left leg started cramping and seizing like crazy, they were fine a few seconds before and seconds later they were locked. I managed to stretch the whole leg, turned off the warm water and I finished the shower with lukewarm/cold water and my muscles went back to their resting/relaxed state. Definitively warm water was an incredible trigger of muscle cramps.
I am pre-blogging a mandatory powerful nap in the afternoon.
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