LM warmup (10 reps), 20 miles in 2:21:20, 7:04/mi, HR 159, w/ 1 mile easy, 18 miles @ MP + 20 sec (goal 7:00/mi, actual 6:58/mi), 1 mile easy. PU/SU/LegAbduction ladder (7/7/4), & stretching. Going into this working, I had some concern that 18 miles @ a 7:00/mi pace on my normal course was going to be too much to handle. Almost talked myself into adjusting it into a 1 mile on @ MP, 1 mile off at 7:20/mi workout, but decided to stick with the plan. Felt pretty good when I got up this morning though, and the sun was shining, temps @ 50F, so I was feeling okay about it today. As it turns out, I had 39 seconds on my goal pace by the time I hit the 19 mile mark, most of which I gained in the first half. It got tough in the second half, but not exhausting and I actually felt pretty decent at the end. Did have a brief pit-stop at mile 6, but the gastro-distress waited until about 10 minutes after the run was finished. 2 GUs at 9.5 and 15.5 miles with water every 3-4 after 10 miles. So now the taper begins. Actually, the only real taper I plan on doing for this first week is going to be driven by the fact that I'm out of town, which always causes me to pull back a bit. Hopefully, I can keep the mileage up in the 70s, but we shall see. Now on to enjoy the rest of this late-spring-like day. 2 mile walk w/ dogs. Another note to self. Last 2 runs, I've tried to improve my uphill and downhill running form. Quicker stride, more upright, eliminate forward lean at the waist. I could definitely tell today it helped quite a bit. Legs much less "pounded" than they normally are after 20 miles on this course, and the effort going both uphill and downhill was much less than I'd anticipated. Just goes to show you how important it is. I caught myself trying to lean forward at the waist going uphill, especially when I got tired, but it really helps if you stay upright and lean at the ankles. Tough to know when you're leaning at the ankles though.
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