B - 1 fresh mango (all to myself, mwuhahahaha), Pro Bar, sip of water Post Run Snack - 8oz orange Gatorade, 2 cups of light chocolate soy milk L - small side salad with balsamic dressing, grilled veggie sandwich (with cheese on ciabatta bread), water D - chicken noodle soup, water, chocolate chips
Long run of 17 miles in 2:04:05, an average pace of 7:18/mile. Average HR was 163. Max HR was 173. Total Ascent of 1892 ft, Total Descent of 1969 ft (weird how out-and-back-runs are not always equal ascent/descent...). | Pace | Avg HR/Max HR | 7:50 | 149/160 | | 7:19 | 153/161 | | 7:23 | 162/165 | | 7:16 | 166/172 | | 7:21 | 169/172 | | 7:20 | 164/169 | | 7:19 | 168/171 | | 7:31 | 168 /173 | | 7:17 | 164/167 | | 7:11 | 164/171 | | 7:04 | 166//169 | | 7:13 | 164/167 | | 7:14 | 164/168 | | 7:11 | 164/165 | | 6:59 | 164/166 | | 7:23 | 165/170 | | 6:55 | 160/172 |
I was surprised how good I felt this morning. I did increase my calorie intake this week (I think; I was hungry all the time, so I was eating all the time). I did Bikram yoga last night, which made me drink more water---hydrate or die! I also took it pretty easy yesterday (broke up my 4 miles on the treadmill, and I only lifted shoulders/abs...and I have to go light on shoulders). I saw Adam about 6.5 miles into my run. Everyone was super friendly on the trail this morning. A man on his bike (just out for a little ride) rode alongside me (right where I ran a 7:17, 7:11, 7:04) for a bit and we chatting about running and Boston and the Marine Corps Marathon. Anyways, it was a nice wake up for me and made me focus on my pace a little more. I brought a gel with me, but I didn't take it. I also didn't stop to use the restroom on this run. Yes! Overcast. Overdressed (capris and a long sleeve). Temperatures in mid to high 40's, little to no wind, slowly getting warmer, humidity was 70-90%. Definitely sweated, but I was glad to have hydrated. I don't carry water with me, but sometimes I wish there were water stops along my training runs. :) I am very pleased with my effort and times. I could attribute it to just doing more long runs, increase in mileage, a little speed work, "tempo" runs with Jack, lifting, or eating better/more/drinking less.
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