Tuesday Steady State (click link to read about this workout)
Friday Track Workout at Lake Highlands High School
3 mile warm up @ 7:45/mile
6 x 800 meters (with 3 minutes jogging rest in between each)
800 times(2:59, 3:09, 3:08, 3:08, 3:05, 3:04)
3 mile cool down @ 7:54/mile
I recovered quickly after each 800 and the pace was manageable. I was supposed to run each 800 in 3:05-3:10. I got a little carried away on the first 800, but the other 800s were right on pace.
My legs were pretty tired after this workout which made my 3 mile easy run in the afternoon a little harder than normal.
20 miler #3
My legs and body were beat when I woke up this morning, and this 20 mile run was hard from beginning to end. I set out around 6:45 a.m. and made my way over to Duck Creek. I ran on the trail past several ducks and some very strange looking geese.
Once the trail turns North, it leads all the way to Lookout Park, around the soccer fields, down a steep hill, through a golf course, and into a nice neighborhood right across from Spring Park. Spring Park has plenty of shade, hills, and beautiful homes.
The end of this neighborhood was my turnaround point, and there were only slight differences to the course for my return trip. I increased my pace throughout the entire run which was anything but easy. Grit and discipline got me through the last two miles. When I reached my house, I had some more Tailwind and then walked a very slow mile. After showering, I ‘collapsed’ on my bed to do nothing for about an hour. I finally got back up around 11 a.m., and I was surprised that my legs felt as good as they did.
Note – I am noticing that I need less recovery time after each hard run. Progress!
78.1 miles / 125.5 km
Total Elevation Gain
1,158 ft / 353 m
The rain came pouring down during my first few runs last week. Every time I stepped out the door, the skies opened up on me. It was a little cooler out in the mornings, but the afternoon temperatures were still upper 80’s and lower 90’s.
Mizuno Wave Universe 5 racing flats for most every run. I use the Tom Tom Spark 3 GPS watch. After hard workouts, I wear my 2XU Compression Pants, and I wear CEP Compression Calf Sleeves for some of my long runs. I would have worn them today for my long run, but they needed to be washed. Occasionally I wear my 2XU Compression socks when I run, but they work better for recovery (in my opinion).
Nutrition and Hydration
I ate my normal food, just more of it. Rice, cereal, oatmeal, pretzels, apples, some homemade vanilla ice cream. I used Tailwind (lemon flavor, no caffeine) for hydration on my track day and during my long run.
Coming Up this Week
Tempo repeats, a 5k race, and a 20 miler.
Saturday, October 14 – Moni 5k
Saturday, October 28 – Heroes Run Half Marathon (Shreveport, LA)
Sunday, December 3 – San Antonio Rock ‘n’ Roll Marathon
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