246.5 when woke up – 244 after run
Did 8.8 miles this morning in approx 1 hr 37 min but had to stop to tie my shoes twice on the first lap of 4 so should have been quicker – in total I was probably 3 minutes faster than the 8.8 last Saturday. I had to run slower than I wanted because of a light snow fall over night – made the road in the park slippery in lots of areas – as it started to melt I got faster – last lap was fastest of the 4 and I could have kept going easily. I did the run/walk cycles and it did seem to work well – the time just kind of disappeared as I didn’t really focus on how much I had left to do – I just watched the individual cycles. I used 4 min run to 1 min walk and it seemed to be good. I will follow the same cycles again tomorrow for the 17.6 mile run and see where it goes.
The hope for tomorrow is to be close to 3 hours for the 17.6 mile run – if the roads are clear and I am able to run faster on the run cycles it should be possible. Last week’s 16 mile took a few minutes over 3 hours so if I can meet the hoped for time that will be a 10% improvement from the run/walk cycles which would be awesome. More probable is closer to 3 hours 10 minutes which would be about a 5% increase – which is still a pretty good improvement for just changing the running style. Just over 3 hours 20 minutes would give the same average speed as last week.
My knee seems ok this morning – it was hurting a bit last night but ended up having Advil before bed and my knee seemed good first thing in the morning – I had to be careful on the slippery roads but the knee handled the 8.8 miles pretty good. Hopefully it can handle the run tomorrow as well.
Fuel for this morning’s run was a protein shake, a swig of coke, a banana and 20 almonds. During the run I only had water. After the run I had another banana and more almonds. Not feeling crazy hungry or low on blood sugar but I will have to watch what I eat today to make sure I have fuel in the system for tomorrow.
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