3 mile warm up (ended up being 4 miles) plus strides
4(4 x 30 seconds fast)
1 minute easy in between each interval
4 minutes easy in between each set
3 mile cool down
Most of this workout, I did in the rain. There were some slick parts of the road that I had to watch out for which affected my pace a little, but overall I felt like this was a solid 11 mile workout. I recovered faster after each interval and did not slow down as much as I normally do after speed work.
Best Run and Long Run
Sunday 20 Miler
Second 20 Miler complete! My average pace on this run was about 10-15 seconds per mile faster than my first 20 miler. I increased my pace throughout the run and felt relaxed.
I ran a slightly different route this time around which worked out great except for the second mile. Taking Beltline instead of Spring Valley was a mistake. I don’t see well in the dark to begin with, and a good stretch of Beltline road was pitch black. Luckily, I survived, and once I ran under the train tracks, there was light. My training partner ran with me from Mile 5- Mile 15. This set me up really well for a strong finish today. By Mile 12, we were running under 8:00/mile pace. At Mile 17, I finished a small bottle of Tailwind that I had been carrying. I picked up the pace again and comfortably ran Mile 19 in 7:52 and Mile 20 in 7:44.
Rainy for a few days. Cooler in the morning, warm in the afternoon. The past two days have been beautiful!
Mizuno Wave Universe 5 racing flats for every run. I’ve worn out another pair.
Hydration / Nutrition
I took a few sips of Tailwind (lemon lime, no caffeine) before my long run today and I finished about 8 oz over 20 miles. Most of it, I drank at Mile 17. When I made it back my house, I mixed another scoop with 8 oz of water and finished it rather quickly. I did not feel thirsty on my run, and when I finished it off at Mile 17 and kept running, my stomach felt fine. I would recommend Tailwind to anyone who is looking for an endurance hydration product for long runs. This is my opinion based off of two long runs with Tailwind. The first run with it was hot and humid but only 12 miles.
Coming Up This Week
A steady state run, 800 meter repeats, and another 20 miler.
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