I didn’t post anything here on the site but I did tweet out my 18.25 mile run on Sunday morning in 2:44:19. A very solid run on a gorgeous morning. Apparently it was hotter out than I expected because even though I went through 3 bottles of liquid, I was still down 6.5 pounds over the course of the run. I am running around 220 pounds right now so that isn’t quite as drastic a hydration loss as it would be for some smaller runners but definitely shows a hole in my hydration strategy!
After that run I spent a fair bit of time in the pool with kids and threw in a bunch of swimming pool resistance exercises at the same time to work more of the upper body.
Monday was a rest day but did spend a couple hours in the pool with the kids including some more swimming pool resistance exercises.
When I got home from work today I did some quick upper body free weights for about 15 minutes before hopping in the pool for a couple hours before supper.
About an hour after supper I got on the treadmill to do some speed work. I wasn’t sure how it would go as I usually eat supper an hour or 2 earlier and I figured there would be a chance I would feel pretty sluggish and unable to really push.
Those fears were unfounded however – I felt good the whole run. My right knee did go a little wonky the first few steps and then it straightened out and was good the rest of the run – a bit strange but I am keeping an eye on it.
The run itself was very strong – I started with 2 minutes at 7.5 mph and then bumped up 0.5 mph every 2 minutes until I hit 9 mph and then I stayed there for 4 minutes. I then backed down to 7.5 mph for 2 minutes again and then did the 0.5 mph increments for another 10 minute period. At the 20 minute mark, instead of backing down to 7.5, I backed down to 8 mph instead and then did the increments from there to a max of 10 mph for 2 minutes. I then walked for a minute and started back into the increments from 8 mph finishing up 6 miles in 41:53. I will take that after a 28 mile weekend any day!
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