decided to do my long run today so that i can focus more on the race on saturday. i am not sure i would be mentally or physically into putting in tons of miles after racing a 5K. plus, a lot of them will be broken up - warm-up, break, race, break, cool-down, break, etc. you know how races are. lots of waiting in-between. and this is a key long run. i really wanted it to be solid and completed in one long stretch of running.
i toned it down today...i was training beyond my abilities a couple of weeks ago and i paid for it big-time...it was very difficult for me to bounce back from that, so obviously i was out of my league. today's run felt much better and was a lot more manageable.
warm-up: 4 miles easy pace 8:20 average
8 miles MP: target pace 6:30 / actual pace 6:27
3 miles easy pace 8:00 average
2 miles 6:15 pace
1 mile easy 8:00 pace
1 mile 6:10
3.1 easy cool-down 8:00 average
total: 22.1 miles / 2:40:05 / 7:15 average pace
notes: i started early so i didn't have much of an appetite for anything. so i ran on an empty stomach which was probably not the best idea, but i didn't experience any bonking/blowing up so fuel economy is good. i did drink about 8 oz. of cytomax at mile 12. that stuff is so super-sweet. i need to remember to dilute it with more water next time. i also got another blister on my left baby toe, right on top of the one that just healed. i was wearing my sauconys which i bought a few weeks ago. they feel so good when i am running, but maybe the toebox is too narrow for my feet; i haven't had a blister problem until these shoes. but they are great shoes and super-light, so i think i will still race in them. blisters are part of the prize.
ANNOUNCEMENT: as of 10:09 am this morning, i am officially at the TOP of the mileage board. HA! it will be short-lived, but i am enjoying it for now. :)
PM: de-throned by bonnie. ;)