I am sore from thursday's track speedwork, so I needed to slow down today. But instead I ran marathon pace miles for at least 8 of the 13.5 miles. I started with a 2 mile swim in the pool, and then changed into my running shoes for a run. The swim was great! I think I could have swam another mile. I do most of my swims in 250 yd sets. I did the first 0.7-0.8 miles in 5 minute 250 yd sets. If I finished with time left, I rest untill the start of the next set. The last 1.3 miles I switched to 4.5 minute sets and I still had 15 to 20 second rest in between. Cathy water jogged for over 2 hours... yikes that sounds boring!!
I first 2 miles of my run was uphill. I was groaning for the first mile of it! Forgot to switch my garmin back to marking 1 mile splits, so after the hill I stopped and made the adjustments. The rest of the run was down hill. After 4.5 miles, I stopped at the rec center to drink, eat a gu, and warm up. I was only wearing shorts and a running T. I had my mittens, so I was relatively warm! I then decided to run a few miles on the TM before I headed back out. I did 3 VERY painful miles on the TM. My pace was only a 8:55 average, but it really hurt!!! I was glad to get back on the pavement! I then ran 6 more miles home at a too fast of a pace for a guy too sore and tired.
Mile Splits: 1&2 - 17:40 (uphill), 7:35, 7:58, 8:26 (and 3 miles on TM at 26:40), 7:58, 8:03, 8:05, 7:52, 7:58 (slight uphill), & last 0.5 mile at 8:09 pace.
Went back to the Rec Center with Cathy that evening to do many variations of push-ups, pull-ups, dips, and abs & back. Cathy rode the bike. Britnee and Elijah ran on the TM.
Ok... my ego got the best of me! I needed 3 more miles to reach a 50 mile week and a 200 mile month. I went out this evening with Josh and Elijah to run 4 miles. Splits: 9:23, 8:56, 8:01, 8:05 | 