HS got chicken fried steak and eggs, no surprise there. I opted for the Southern Scramble which was a split biscuit, two sausage patties, scrambled eggs, and lots and lots of gravy. I also came with the best hash browns I have had in a long time. I could only eat half the food on my plate, but it was more than enough...and it would be hanging around longer than I wanted. (I also admit to a few BIG bites of HS's pancake!)
Before I get into today's long run, let me briefly review yesterday's ride. James took the group to Del Puerto Canyon Rd. This was a new ride for us and it was absolutely beautiful with hardly any cars on the road.
|James and Nancy|
|No shame in walkin'|
I eventually made it to the top. Someday I would like to keep going, but for now I am content with this accomplishment.
|Had to take a "selfie" because everyone else was already headed|
Earlier this week I ran an idea past Mr. T concerning my pace. Two weeks ago I did a 53 mile ride on Saturday, followed by a 15 mile run on Sunday. Felt fine. Last week I completed a duathlon on Saturday, followed by a 16 mile run on Sunday. Both of these runs were done at a pace determined by the MARCO Marathon calculator. Both times, I felt relatively good after the run.
I contacted Mr. T to see what he thought about picking up the pace a bit. If I could do my training runs at race pace, especially following a hard workout the day before, maybe I was being a bit too conservative with my race goal time. He agreed, so we negotiated some pace times and I programmed my Garmin.
Below is a chart comparing today's run to last week's run. For the first 16 miles today, I was doing better and hitting my faster pace. Then I hit the wall...maybe it was the fact that I was passing my house for the 3rd time on this run, or maybe it was the fact that my legs were super tired, but about 1/4 a mile in to my final 2 miles, I could not run any more and started walking. I walked for at least 1/2 a mile before I convinced my legs that they could still run. I finally got moving and ran the rest of the way home.
The 1/2 mile of walking ruined my overall pace and I finished the 18 miles with a 9 min per mile average. Boo :-( However, if I only look at the first 16, it was a good run...especially following yesterday's ride.
Next week will be a 20 miler, but I have decided not to push the pace. I am going to dial it back a bit and focus on staying healthy.
|Ice bath on the pool cover|