Training Log Archive: ernstIn the 1 days ending Oct 21, 2017:
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Saturday Oct 21, 2017 #
8 AM
Road Running 2:31:18 [3] 19.5 mi (7:46 / mi) +325m 7:23 / mi
shoes: Newton MV3
"Dress rehearsal" for next Sunday's marathon. Mostly just testing if my feet are going to hold up. I used two inserts per shoe on my running flats plus an extra foam pad under the arch to alleviate my lingering pains in the right heel and under the left ball. It seem to work.
The plan was to run "slowly" and relaxed so as to not incur too much soreness and/or injury. But then, as usual, I just got into my "swift recreational" pace which is within 1/2 min/mile of my race pace. I just can't help it. O well - I made sure to treat myself properly post-training with lots of grape juice, egg-bake, seeded rye bread with cheese, and a cappuccino and brownie afterwards. Also a bit of stretching and massaging on the stairs first, then legs up (recliner) and icing the foot bottoms.
I did it all on about 13 oz of water. Temps from 50 to 65. Very sunny for the last 8 miles or so. Felt that I could have easily maintained another 6 miles on the flats, but the hills started to pull the energy out of me.
A gu after around mile 14 would have been beneficial. Surprisingly, the home stretch via Wednesday Hill did not bother me too much, and the slow-down on the uphills was not worse than usual.
More or less I feel good about the effort, and I think I will be able to handle an afternoon of yardwork that I had promised Nancy.
The plan was to run "slowly" and relaxed so as to not incur too much soreness and/or injury. But then, as usual, I just got into my "swift recreational" pace which is within 1/2 min/mile of my race pace. I just can't help it. O well - I made sure to treat myself properly post-training with lots of grape juice, egg-bake, seeded rye bread with cheese, and a cappuccino and brownie afterwards. Also a bit of stretching and massaging on the stairs first, then legs up (recliner) and icing the foot bottoms.
I did it all on about 13 oz of water. Temps from 50 to 65. Very sunny for the last 8 miles or so. Felt that I could have easily maintained another 6 miles on the flats, but the hills started to pull the energy out of me.
A gu after around mile 14 would have been beneficial. Surprisingly, the home stretch via Wednesday Hill did not bother me too much, and the slow-down on the uphills was not worse than usual.
More or less I feel good about the effort, and I think I will be able to handle an afternoon of yardwork that I had promised Nancy.