Rhett

Same run as last Monday.  I'm going to call it my UP/DOWN run.  8 miles up easy, then 5 miles down at tempo effort.  AP up 7:45, AP down 6:09.

Total run 13 miles, AP 7:09, 1:32:55

Felt really easy the whole way.  Gotta like that. 

Tuesday/Thursday workout

Lower body weights

Abs and core work

20 minutes stairs speed intervals

10 minutes elliptical

Blah, blah, blah, blah, blah, blah.  Same as always.

Tomorrow I get to sprint again though!!!!!!!!!!

What a beautiful day for speed work at the track!!!  It was 60 degrees with no wind.

2+ mile warm up on the roads. 

8 x 150m In/Out sprints with 250m slow recovery jog.  The all out 50m sprint in the middle of the 150m felt much smoother and faster this week.

4 x 1 mile with 400m walk recoverys. Splits as follows: 5:52 (this felt slow after those sprints), 5:57, 5:56, 6:02 (my legs started tying up right at the beginning of this mile.)

3+ mile cool down on the roads.

Total run 13 miles, 1:45:59

Lower body weights

Abs and Core

20 minutes stair speed intervals

Was running late so no time for the usual elliptical work.  I'm so crazy mixing it up like that. LOL

If you recall last week I ran 20 miles without carbs and crashed hard early in the run.  I was thinking about that run and how I felt the night before and the day after, and I realized I probably had a little flu bug or something.  I therefor decided to recreate the run today.  I ate last night at dinner for my last meal.  I didn't eat before my run this morning.  I did pack gu packs with me incase I crashed like last week, but I didn't end up using any.  I just drank water on the run.  It was a much better experience this week.

I ran the same route as last week, and the first 10 miles I was 30 seconds faster, right at 1:14:30 for an AP of 7:27.  Of course I did slow down on the second half being that I had no fuel, but nothing like last week.  The second 10 took my 1:19:25, AP 7:55.  I felt a million times better than last week and was not completely delirious when I got home.  

Total run 20 miles, 2:33:55, AP 7:42

I definitely had some kind of bug last week.  I don't think I'll be attempting the fuel free 20 mile run any time soon again though.  It definitely is a tough run for those last few miles.  Next Friday 24 miles... with plenty of carbs! 

I have not run more than 3 days a week for over a year now.  Today that changed.  I have decided to do Doone's long runs with her during her marathon training, so I'll be doing those with her on Saturday mornings as a nice recovery run from my Friday long runs.  We got up early since I needed to be at a service project at 6:30.  It was a beautiful morning and it was so fun to run and talk with my sweetie.  The time really flew by.  I can tell I will look forward to our weekly runs.  How great is it to get to go out and spend quality time like that with the one you love!

10 miles, AP 9:34