Positive Running

On a moderately windy and cloudy morning, ran with Wesley from the Two Rivers Bridge to US300, and back.  This is a great course that includes 6-miles of rolling hills.  Ran the 17 miles at an average pace of 7:41/mile.  Wore my HR Monitor and averaged 149 bpm, with a maxHR of 157 bpm.  This was a solid 17 miles, but I have some endurance to build in order to maintain that pace for 26.2 miles.

It was great running with Wesley, who helped to motivate me while I was dealing with GI issues. Felt really strong up to about mile 14, when I started having gas and GI problems from taking Endurolytes and a gel at one time after mile 9. 

Lunch:  Ran 6.1 miles on the TM in 47:18 at an average 7:45/mile pace.

Evening:  At CHS, ran 8x600m repeats.  Averaged 6:32/mile for the first 3 repeats.  Averaged 6:27/mile for the last 3 repeats.  Averaged 7:49/mile in recoveries and cool-down.

Lunch:  Ran 10.2 miles on the TM at an average pace of 8:19/mile.

Evening:  Ran 5.8 miles on the TM at an average pace of 8:43/mile.

Ran 13 miles with Wesley along the last half of the Little Rock Marathon Course, including the rollign hills by Governor's Mansion and Kavanaugh hill.  Ran the first half at a 7:45 pace and the second half at a 7:25 pace on flat ground but against a moderate wind.  I felt pretty good.  Wesley ran really strong for someone who is burning very high milage every week lately.

A cross training day.  20 mins on the EFX machine, 20 mins on the lateral (groin) machine, 10 mins of reverse peddling in 10th gear on the stationary bike, 10 mins of forward peddling in 13th gear, 20 mins of complex core exercises, and 15 mins of pool exercises including high knees, skips and sprints.